Overview
- Analyses cited in the latest coverage put average weight gain between Christmas and New Year at roughly 0.5–1 kilogram.
- Physiology explains the bump: each gram of glycogen binds about three grams of water, and gaining a kilogram of fat would require a surplus of roughly 7,000–8,000 kilocalories.
- Day-after measures include a 10–15 minute walk, warm fennel or caraway tea, a heat pad, steady hydration of water or tea, normal eating in small portions, and skipping alcohol.
- Prevention tips emphasize meal sequencing with a bitter salad first, a plate split of about one-third protein and half vegetables, slow eating with thorough chewing, a pre-meal glass of water, and regular aerobic activity or walks.
- Plant-forward choices lower calorie density and raise fiber for greater satiety, with research and medical groups noting vegan or mostly plant-based meals can help limit intake during holiday feasts.