Toni Solà, nutritionist, on avoiding weight gain at Christmas: “We are like spectators of our own bodies”

Christmas is a season defined by celebrations, family gatherings, and a nonstop parade of food on the table. Over these weeks, normal routines get disrupted, and it’s common to eat more, drink more, and move less. Put it all together, and overindulging becomes almost inevitable - which is why many people notice their weight creeping up once the holidays wrap up.

How to keep the weight off this Christmas

In general, most people are estimated to gain between one and four pounds during the holiday stretch. Not all of that is actual body fat - some of it comes from water retention and a heavier digestive load, especially with the spike in salt, alcohol, and carbohydrate intake. The real issue, however, isn’t the short‑term bump. It’s what happens afterward: when that weight never fully comes off and slowly accumulates year after year.

According to nutritionist Toni Solà, it’s important not to accept holiday weight gain as a given and instead take action from the start of the season. “If we head into Christmas assuming we’re going to gain weight no matter what, we treat ourselves like spectators of our own bodies rather than active participants,” he explains. “The key isn’t a single plate or a single day - it’s your personal pattern: daily movement, smart choices at the table, and enough rest. With that foundation, Christmas stops being a threat and becomes a special period you can navigate calmly,” he adds.

The key: keep moving

Another crucial factor is staying active. There’s no need for intense workouts, but walking every day, getting outside when possible, or maintaining even a minimal exercise routine can help counterbalance the excesses. Good sleep and stress management also matter, since fatigue often leads to snacking and less healthy choices.

“If you’re already active, stay even more active this time of year; and if you’re not, start now - not in January,” Solà says. He also favors strength training: “It’s metabolic insurance. It helps preserve muscle mass, regulates appetite, and improves how the body handles whatever we eat.”

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