Weight gained over the Christmas period, although often less than 1kg, has a cumulative effect throughout life and is one of the most difficult to lose as an adult.
Called the “ladder effect,” this seasonal weight gain can take up to five months to eliminate. But in practice, this almost never disappears, a phenomenon confirmed by studies carried out around the world.
“This excess is rarely lost in the following months, generating a progressive annual accumulation that silently contributes to obesity over the years,” explains endocrinologist Renato Zilli, from Sírio-Libanês Hospital.
According to Mexican researchers, the average weight gained at the end of the year as an adult varies from 0.37 kg to 0.9 kg. The paper examines data from 15 studies of patients in the northern hemisphere and warns that in general, overweight or obese participants gain more weight than those with a normal index.
“The holiday season appears to increase body weight among adults, even among participants seeking to lose weight and among individuals motivated to self-monitor,” say the authors of the Journal of Obesity (2017).
The greatest risk, however, is that of residual accumulation, described by North American researchers in the New England Journal of Medicine (NEJM). According to the survey of 195 participants, even with small gains, the effect of meals was not reversed later, making this period one of the most responsible for the gradual increase in weight throughout life.
At NEJM, researchers discussed whether this was a cultural problem, leveraging previous research with data from 3,000 users from three different countries. The results, however, indicated a real, cross-cultural phenomenon.
Clear peaks in weight were observed in the United States (Thanksgiving and Christmas), Germany (Christmas and Easter) and Japan (Golden Week in May and Christmas). Additionally, it took participants about five months to lose the weight gained during the short holiday season.
Causes
The relaxation of more frequent social gatherings at the end of the year and the preparation of special meals — more varied, more energy dense and in quantity —, added to the reduction in the time devoted to physical activities, are some of the reasons given by Mexican researchers to explain weight gain during this period.
Luís Fernando Correia, general practitioner, medical director of the Valsa Rehabilitation Center and member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso), says that given the immense food supply at the moment, it is necessary to know how to moderate and not get carried away just to please someone. “Eating what you like, however, does not mean overeating,” he says.
What to do?
Moderation and consumption strategy can help maintain weight at the end of the year. It is also worth seeking help from a nutritionist, nutritionist and physical educators, because the effects vary depending on age and body type.
In 2025, for example, a British study published in Obesity Science & Practice showed that the period of rest and abundant food in young people could have different effects than those observed in older people.
After evaluating student data before and after Thanksgiving and Christmas, the research found gains of up to 0.74 kg, but much of that was in lean mass, not fat.
Also in the United Kingdom, in 2018, a clinical trial, published in the British Medical Journal, revealed that simple interventions could prevent this gain. Some participants were asked to weigh themselves regularly and given practical advice on the amount of exercise needed to “burn off” typical Christmas foods.
Those who benefited from the intervention managed, on average, to maintain their weight, with a slight average loss of 0.13 kg, while the control group gained weight (0.37 kg), proving that active awareness during this period works.
According to Zili, medical literature also confirms that mindful eating “reduces calorie consumption by up to 30%.” Avoiding prolonged fasts and getting a good night’s sleep are also tools to avoid bouts of emotional hunger.
“The scale effect is dangerous because it sets in almost imperceptibly. The key to avoiding this trap does not lie in deprivation, but in awareness and strategic planning, based on the real functioning of our body,” explains endocrinologist Verônica El Afiouni, from the INKI consultation platform.
Skipping meals to eat well in the evening, for example, can have the opposite effect than desired, because it disrupts the hormonal balance of hunger and satiety. “The body, instead of understanding a strategy, perceives a shortage of food and reacts adaptively. There is an increase in the hormone ghrelin, which is the hunger hormone, which causes us to arrive at a party hungry and with a greater propensity to overeat,” explains El Afiouni.
Ingesting large quantities of food after a prolonged fasting period can also cause insulin spikes, which promotes fat accumulation and an increase in the stress hormone cortisol. It is recommended to maintain a regular and nutritious diet and stay hydrated throughout the day and also during parties, interspersing each dose of alcohol with a glass of water to manage calorie consumption.
El Afiouni points out that a hearty holiday meal easily reaches 1,000 calories, almost half of an adult man’s daily needs. To burn off all that, a 70kg person would need at least 3 hours of walking or 1.5 hours of running, which is unfeasible for many, including those who already engage in regular physical activity.
“During the party, practice mindful eating, serve smaller portions, savor each bite, chew slowly, favor proteins and vegetables, which are satiating, and pay attention to your body’s signs of satiety,” reinforces El Afiouni.
Correia recommends sitting away from the table or using a dessert plate to have smaller portions and reduce temptation. Anyone taking controlled medications should not stop drinking at this time, even if they are considering drinking alcohol, as they may be prone to spikes. “The most important thing is to maintain your exercise routine and weigh yourself. Don’t give up physical activity to keep the scale in balance,” says Correia.
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