Gained Weight Over the Holidays? Here’s What to Do About It

“First and foremost, be kind to yourself,” says Colleen Tewksbury, PhD, RD, an assistant professor in nutrition science at the University of Pennsylvania in Philadelphia. Be careful not to let weight gain affect your self-worth, willpower, or morality, which have little to do with nutrition, health, and weight, Dr. Tewksbury says.

“It is completely normal to have weight fluctuations throughout the year,” Tewksbury says — including for some, over the course of a well-enjoyed holiday season. “The key is that you’re tracking the trends and intervening early if it is a consistent trend up over time.”

Instead, use these five tips to start to develop new healthy habits:

1. Make a Plan

2. Weigh Yourself Regularly

One reason this might help, says Badaracco, is because it’s a goal for which “you can find some positive reinforcement when you’re successful.” She notes that anyone with a history of disordered eating, however, should be cautious and speak to their healthcare provider before starting any kind of diet.

3. Choose Healthy Habits to Follow

4. Enlist a Friend

When people are contending with weather that urges us to stay indoors and experiencing a post-holiday slump, creating goals with others can be especially helpful, says Badaracco. Whether you want to embark on Dry January (or extend it to February and beyond) or start hitting the gym again, having a partner to help keep you accountable can help you see results.

Schedule workouts with a buddy, have walking meetings at work, or swap healthy recipes with a pal. “It makes the activity so much more enjoyable, and you look forward to it,” says Badaracco. It can be done virtually too with fitness- or nutrition-tracking apps. Or use a notebook to keep a log to hold yourself accountable.

5. Be Patient

The holiday season is generally defined as a six-week stretch. If you were overindulging for that amount of time, the pounds won’t disappear overnight. “It’s more important and effective to set small, manageable goals,” Badaracco says. “Planning to go for a 15-minute walk three times a week might not seem like much, but it’s a small win that can propel you forward. Then you can gradually increase the goal.”