You Don’t Need to Lose Weight This Holiday Season (or Ever)

Oh, the holiday season. This time of year is full of food talk, family time, and gift-giving pressure. And as the holidays get closer, so does the pressure to lose weight. 

Every year, like clockwork, the headlines appear: “How to Avoid Holiday Weight Gain!” “Burn Off That Pumpkin Pie!” “Detox Before the New Year!” This rhetoric pops up in ads, on social media, and even in casual conversations. 

Between “Turkey Burn” and “12 Days of Fit-mas” workouts and the “Jingle Bell” and “New Year’s Reset” diets, we’re told that joy must come with a side of guilt. 

These messages fuel deeper shame, fear, and body dissatisfaction. They teach us to see food as something to earn or burn and to view celebratory meals as something we need to “make up” for. Instead of feeling present or grateful, many of us spend the season worrying about how we’ll “fix” ourselves come January. 

But what if we didn’t make weight loss the goal this year? What if, instead of focusing on shrinking our bodies, we focused on our holiday experience - on fun, joy, and connection rather than how our bodies look? 

The Myth of “Holiday Weight Gain” 

We often hear that people gain “a lot” of weight during the holidays. But is that even true? Or is it just a myth fueled by diet culture? Some sources claim exorbitant amounts of holiday weight gain, sometimes as much as 10 pounds in one month. But research shows this isn’t the norm. Most people don’t gain weight during the holidays, and for those who do, it’s typically very small - usually between 0.8 and 2 pounds. 

So why do we keep hearing these exaggerated claims? Because fear sells. Big, dramatic headlines get clicks. And diet culture knows that if you’re feeling anxious - about your weight, your health, or your food choices - you’re more likely to buy whatever “solution” they’re offering. 

These claims encourage people to spend money on diets, programs, and “lifestyle resets.” Diet culture thrives on worry, fatphobia, and capitalist quick fixes to problems it creates in the first place. And in the end, you’re left stuck in a cycle where you blame yourself instead of questioning the diet. 

The Deeper Issue: Fatphobia 

Behind this holiday diet messaging is a bigger cultural belief: that weight is a marker of morality and health. Diet culture treats weight loss as a moral virtue and weight gain as a character flaw. But this is a false and harmful narrative. 

Weight does not equal worth. It is not a reflection of your morality, discipline, or even health. Health is complex and cannot be epitomized by a number on the scale. Your well-being is shaped by so much more than weight - things like sleep, stress, social connection, food access, enjoyable movement, mental health, and especially genetics. These are the factors that truly define health. 

Unfortunately, diet and wellness culture - and sometimes even health providers - promote the idea that fat equals unhealthy and thin equals healthy. But research simply doesn’t support such a simplistic view. Body diversity is a real and normal part of humanity; just as shoe size and height vary, so do weight and shape. Not one body is the “right” body. 

Stress, particularly from weight stigma and chronic dieting, is far more harmful to health than any holiday meal. Repeated cycles of weight loss and weight regain - known as weight cycling - are linked to inflammation, higher blood pressure, insulin resistance, and poorer mental health. Attempts to control weight often create the very issues they aim to prevent. During the holidays, focusing on weight adds unnecessary stress, while prioritizing nourishing meals, enjoyable movement, rest, and connection truly supports well-being. 

Shifting the Focus This Holiday Season 

So if we’re not chasing weight loss or “undoing” holiday meals, what can we focus on this year? This season is about far more than your body. Instead of fixating on weight, turn your attention to things that nourish your mind, heart, and spirit - spending time with loved ones, enjoying hobbies, relaxing, or simply savoring the little joys of the season. By shifting focus away from appearance and numbers, you create space to actually enjoy the holidays without stress or guilt. 

● Connection: Spend time with loved ones and community members who bring you joy. 

● Coping: Build healthy ways to manage stress. 

● Compassion: Treat yourself and others with kindness. 

● Cheer: Seek out moments of fun and celebration. 

● Culture: Tap into your family’s traditions and fun, bonus if it’s not food-related. 

Handling Holiday Stress 

Even with the best intentions, holiday gatherings can come with comments about food, weight, or bodies. What is often seen as innocuous small talk can lead to internal distress about your body. Here are a few simple responses you can use to navigate those moments: 

● “I’m actually focusing on intuitive eating right now.” 

● “My body is the least interesting thing about me.” 

● “I’m listening to my body, so I’m going with what feels right for me.” 

● “Please don’t comment on my body.” 

● “Let’s change the topic - I’d love to hear about you.” 

Looking for more tips? Check out Intuitive Eating and Health at Every Size. 

Christina M