How to Avoid Weight Gain Over Christmas: Practical Tips for Festive Eating and Drinking

Christmas and New Year are when many of us put our healthy habits on hold. In my practice I often hear, "I always fall off the wagon during the festive season" or "I'm too easily influenced by the people around me." Here's how to enjoy the silly season without starting the new year feeling worse.

Do people really gain weight over Christmas?

Studies overseas have found that adults gain about 0.5 kg on average between mid-November and mid-January. That sounds small, but the range is wide, people who are already above a healthy weight tend to gain more, and the weight often isn't lost afterwards. Holiday gain was the main contributor to people's weight gain across the year.²

The good news is that a bit of awareness and planning may help. A review of trials to prevent festive weight gain found adults in the programs gained about 1 kg less, although the evidence is still limited.¹

Why do we overindulge at Christmas?

A major reason is not having a plan for situations where it's easy to overdo it. When those moments arrive, good intentions can go out the window, especially with back-to-back work, family and friends' events.

All-or-nothing thinking makes it worse. "I've been good all month, so I deserve a blow-out" and "I've already blown it, so what's the point?" can both lead to guilt and a downward spiral. Setting a few simple boundaries before the season starts makes it much easier to stay on track.

How can I eat healthily at Christmas parties?

• Eat a good lunch so you don't arrive at the party on an empty stomach.
• Keep a water bottle nearby and sip through the day, so you don't arrive thirsty and reach for the first drink.
• Have a snack with some protein or fibre in the afternoon, such as fruit, yoghurt or a handful of nuts, to take the edge off your hunger.
• Fill a plate once and step away from the buffet, rather than standing next to it and picking all night.
• Choose a smaller plate if you can. People consistently eat and drink more when they're given larger portions, packages or plates.⁴
• If it's finger food, hang on to your canapé sticks as a reminder of how many you've had.
• Eat what you actually enjoy. You don't have to eat everything you're offered.
• Go easy on deep-fried foods.
• If you're nervous meeting new people, notice whether you're eating and drinking quickly just to keep your hands busy.

How can I drink less at Christmas parties?

Australian guidelines recommend healthy adults have no more than 10 standard drinks a week and no more than 4 on any one day to reduce the risk of harm from alcohol.⁶ These tips can help:

• Set a limit before you arrive and pace yourself.
• Alternate each alcoholic drink with a glass of water or mineral water.
• When you grab another drink from the fridge or esky, grab a glass of water too.
• Steer clear of the punch bowl. It's impossible to know how much alcohol you're actually drinking.
• Use a smaller glass, and put it down between sips so you drink more slowly.⁴
• Try an alcohol-free punch or mocktail. You might find a new favourite for your own next party.
• Offer to be the designated driver sometimes, and have no alcohol if you're driving.
• Be careful with diet mixers. They save kilojoules, but in a trial, drinks made with a diet mixer led to higher breath alcohol levels than the same drink with a regular mixer, and people couldn't tell the difference.⁵

How can I stay active over the holidays?

If your usual routine goes out the window, there are plenty of ways to build movement into the festivities. Australian guidelines recommend adults are active on most, preferably all, days.⁷

• Do it early. Exercising first thing makes it a priority. Leave it till later and it probably won't happen.
• Play a team sport. Get the whole family into a game of backyard cricket or beach soccer.
• Get outside. Take family and friends for a beach or bush walk. It's good for your mood and gives the host a well-earned break.

What should I do if I've overeaten?

The first step is simply noticing it, without guilt. Once you're aware of the pattern, you can put a few strategies in place. Get back into your usual meal routine and do some menu planning for the week ahead. The more control you have over your food choices, the easier it is to manage what and how much you eat.

It also helps to slow down. A review of 22 studies found people ate less when they ate more slowly.³ Start with a smaller serve, finish it, and wait a while before deciding whether you want more.

Frequently asked questions

How much weight do people gain over Christmas?

Studies overseas found an average gain of about 0.5 kg over the holiday period, but some people gain much more, and it often isn't lost afterwards.

How can I avoid weight gain over Christmas?

Plan ahead for events, use smaller plates, eat slowly, limit alcohol and keep moving each day.

How many drinks are safe at a Christmas party?

Australian guidelines recommend no more than 4 standard drinks on any one day, and no more than 10 a week, for healthy adults.

Are diet mixers better than regular mixers?

They have fewer kilojoules, but research found they can raise your breath alcohol level more than regular mixers without you noticing.

What should I eat after a big Christmas lunch?

Simply go back to your usual routine with a balanced next meal. There's no need to skip meals or "make up" for it.

References

Research (PubMed)

1. Guerrero-Magaña DE, Urquijo-Ruiz LG, Ruelas-Yanes AL, et al. Interventions for the prevention of weight gain during festive and holiday periods in children and adults: a systematic review. Obes Rev. 2025;26(1):e13836. PubMed 39275907
2. Schoeller DA. The effect of holiday weight gain on body weight. Physiol Behav. 2014;134:66–69. PubMed 24662697
3. Robinson E, Almiron-Roig E, Rutters F, et al. A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. Am J Clin Nutr. 2014;100(1):123–151. PubMed 24847856
4. Hollands GJ, Shemilt I, Marteau TM, et al. Portion, package or tableware size for changing selection and consumption of food, alcohol and tobacco. Cochrane Database Syst Rev. 2015;(9):CD011045. PubMed 26368271
5. Marczinski CA, Stamates AL. Artificial sweeteners versus regular mixers increase breath alcohol concentrations in male and female social drinkers. Alcohol Clin Exp Res. 2013;37(4):696–702. PubMed 23216417

Australian guidelines

6. National Health and Medical Research Council. Australian guidelines to reduce health risks from drinking alcohol. 2020. View source
7. Australian Government Department of Health, Disability and Ageing. 24-hour movement guidelines: recommendations for adults (18 to 64 years). View source

This article is general information and isn't a substitute for personalised advice. Speak to your practitioner about your situation.