Several studies have found that more than half of one’s annual weight gain occurs across the span of November to January; and — perhaps more importantly — the unwanted weight gain during this period is not lost.

The holiday season presents a more relaxed, festive atmosphere. It also includes more calorie-dense foods, fewer healthy food options, and disruptions in people’s routines. While the winter holidays can be an enjoyable time of year to come together with friends and family, they can also be fraught with temptation for weight management patients.

Several studies have found that more than half of one’s annual weight gain occurs across the span of November to January; and — perhaps more importantly — the unwanted weight gain during this period is not lost.¹ This can lead to significant weight gain over time. Adults with obesity are particularly at risk.^2,3

As noted in a 2018 study,⁴ weight gain is accelerated over the winter holiday season, with an average weight gain during the holidays of close to two pounds. Even for those who are the most committed to following their healthy eating plan, the temptation of — and repeated exposure to — energy-dense food, coupled with the stress of the holiday season, can lead to the forfeiture of healthy eating habits. Consequently, it is important to identify tips and strategies for helping patients with obesity that could mitigate unwanted weight gain during the winter holidays.

Behaviors Associated with Unwanted Holiday Weight Gain

A review that included 10 studies and 4,627 participants¹ investigated behavioral patterns associated with weight gain and strategies for minimizing unwanted holiday weight gain. The researchers acknowledged that a single holiday meal will not have a significant impact on one’s weight; rather, it’s multiple holiday meals over time that create the most risk of unwanted weight gain. Consuming smaller and/or lighter meals are proven strategies; another option is to have only one portion of the holiday meal while skipping appetizers, hors d’oeuvres, and dessert. In lieu of dessert, opt for only a cup of tea or coffee.

An early study⁵ found that adults with obesity were more susceptible to the sensory element of food (e.g., sight and smell of pizza); these sensory elements elicited a stronger desire to consume food among adults with obesity compared to normal weight counterparts. In another study,⁶ the social context of food was investigated, and results suggest that one’s eating behavior is influenced by the person with whom they are eating. If the other person is eating a large amount, we are more likely to model that behavior.

Another review examined how proximity and visibility of food affects intake.⁷ If the food is visually appealing, more of it will be consumed, and when the scraps of previously eaten food are removed from the plate (e.g., bones from chicken wings or shells from pistachios), more food was consumed than when these remnants remained on the plate. When food is more proximal and visually appealing, larger amounts are more likely to be consumed.

Tips for Patients to Avoid Unwanted Holiday Weight Gain

The Winter Weight Watch Study⁸ included 272 adults with a BMI ≥ 20 kg/m2 (study participants in a double-blind randomized controlled trial). Participants were randomly assigned to a behavioral intervention (n = 136) or a leaflet intervention (n = 136). Baseline data were collected at two timepoints, pre-Christmas 2016 and 2017 with follow up post-Christmas each year. The primary outcome was weight at follow up.

The leaflet group received information about a healthy lifestyle but no diet advice. The behavioral intervention group was encouraged to self-monitor, record their weight twice per week, and to reflect on their weight-loss trajectory. This group also received a pictograph for the physical activity calorie equivalent (PACE) for holiday foods. Results suggest that participants in the behavioral intervention group, on average, lost more weight. The adjusted mean difference at follow up was -.0.49 kg; the participants in the intervention group lost more weight than their counterparts.

Including a self-monitoring intervention as part of a holiday-eating strategy could benefit patients with obesity. Because adults with obesity are more susceptible to social and visual cues related to food and food consumption, building in weekly self-monitoring behaviors could help patients recognize the early stages of weight gain and then adjust their behaviors.

Implications for Clinical Practice

As noted above, the festive atmosphere of the holiday season could lead to unwanted weight gain. To help patients with obesity manage the temptations of energy-dense foods, health care providers should talk with them about their potential susceptibility to social cues, olfactory, and visual cues. Working with patients to implement an intervention (e.g., self-monitoring, twice-weekly weigh-ins) and reflecting on their weight loss trajectory could mitigate the risk of unwanted holiday weight gain.

Health care providers should consider working collaboratively with patients to implement sustainable lifestyle changes can help them achieve long-term, sustainable weight loss. Part of this treatment program could include Low Calorie (LCD) or Very Low Calorie Diets (VLCD) supported with scientifically formulated meal replacements to ensure nutritional needs are being met.

Source(s):
1 Winter holidays and their impact on eating behavior: A systematic review
2 A prospective study of holiday weight gain
3 The effect of holiday weight gain on body weight
4 Effectiveness of a brief behavioral intervention to prevent weight gain over the Christmas holiday: Randomised control trial
5 ‘I just can’t help myself’: Effects of food-cue exposure in overweight and lean individuals
6 Social influences on eating
7 A review of visual cues associated with food on food acceptance and consumption
8 Effectiveness of a brief behavioral intervention to prevent weight gain over the Christmas holiday period: Randomised control trials

About the Author: Dr. Dawn M. Sweet has over 20 years of experience in the field of communication. Dr. Sweet has given several invited talks to and workshops for academic and private sector audiences on the role of nonverbal and verbal communication in achieving positive outcomes and mitigating bias. Her research has been published in several top ranked peer-review journals, and it has been featured on NPR’s River to River / All Things Considered, Buzzfeed, and Science Daily. Her research has also been used to inform expert testimony.

About Robard: Robard Corporation’s medical obesity treatment programs and scientifically-designed nutrition products have been utilized by physicians, surgeons and hospitals across the United States to successfully treat patients living with obesity. To learn more about us and how we can help your practice and patients, visit us online at www.Robard.com, email us at info@robard.com, or call (800) 222-9201.