Can you really gain 10 pounds over the holidays?

You’ve probably heard that: “Everyone gains 10 pounds over the holidays.”

Let’s clear that up.

Research shows the average holiday weight gain is closer to 1 to 2 pounds, not 10.

So why do so many people feel heavier, puffier, and more “off” in December?

Well, it’s usually not fat gain… it’s the ripple effect of holiday habits.

Here’s what’s really going on behind the scenes:

Inflammation: More sugar, alcohol, and processed foods = more inflammation, which can make you feel achy, sluggish, and puffy.

Water Retention: Salty meals, late-night snacking, and higher carb intake cause your body to hold on to extra water. That’s why rings feel tighter, and the scale jumps up almost overnight.

Slower Digestion: Less movement + less fiber = slower digestion and more bloating.

Habit Changes: Skipping workouts, going to bed later, and grazing on snacks all day throws your system off. Even if the scale hasn’t moved much, you feel off balance.

Not exactly holiday cheer, right?

Here’s where those daily deposits I talked about the other day like the water you drink, the walks you take, the veggies you add to your plate, the sleep you protect come into play.

1. Hydrate before and after a holiday party

2. Add a veggie or protein first, then enjoy dessert guilt-free

3. Go for a 10–15 minute walk the morning after a heavier meal

They don’t cancel out holiday fun… they make it better because you’re not stuck in the fatigue-bloat-“blah” cycle.

One small deposit at a time keeps your body happy and your holidays even more enjoyable.