This trend contributes to the growing prevalence of obesity, a persistent and widespread health condition that now stands as the fifth leading cause of death worldwide. Obesity is intricately connected to serious health issues such as type 2 diabetes, heart disease, and certain forms of cancer.
Researchers from the esteemed University of Medicine and Pharmacy investigated dietary patterns during the winter holidays. This cultural period is notorious for excessive consumption of high-calorie, high-sugar foods, beverages, and alcohol, coupled with reduced physical activity.
The specialists examined psychological factors contributing to weight gain during the winter holidays and the nutritional composition of popular festive foods.
The researchers discovered a concerning trend: The majority of individuals examined in their studies retained the weight they had gained over the holiday season, with a particularly pronounced effect observed among those already struggling with obesity.
The researchers suggest that this systematic review is the first to examine the importance of dietary habits during the winter holidays. They aim for their published results to promote behaviors associated with sustained success in managing weight.
How do the Winter Holidays Affect Weight Gain?
Previous studies indicated that people typically gain slightly less than a pound during the holiday season. Yet, this holiday weight gain persists even after the season ends.
This additional weight can represent over half the total weight gained throughout the year. As a result, the extra pounds /during the holidays may lead to a progressive increase in weight over an individual’s life.
The findings of this study were discussed with a board-certified gastroenterologist and prominent physicians from the Weight Loss Center, who were not part of the research team.
When questioned about the impact of holidays on obesity, the physicians commented:
“The holiday period can induce stress, and individuals under stress often exhibit elevated cortisol levels, a hormone released in stressful situations. Increased cortisol levels can contribute to weight gain due to heightened cravings for food.”
The gastroenterologist further stated that individuals could experience an 80% increase in melatonin levels during the winter holidays. Melatonin, a hormone linked to the sleep-wake cycle, is associated with an elevated appetite.
Researchers clarified that disturbed sleep can lead to increased appetite, potentially resulting in greater consumption of calorie-dense foods and an elevated risk of weight gain.
What Factors Contribute to the Challenge of Avoiding Overeating during the Holidays?
The study’s findings were also shared with registered dietitians and nutrition consultants associated with the National Institute on Healthcare. According to the dietitian, the primary factor is the prevalence of highly enjoyable and calorie-dense foods during this season. These foods are often linked to feelings of comfort and joy, making it challenging for individuals to resist indulging.
Additionally, the variety of foods available at workplaces and social gatherings frequently exceeds the recommended daily calorie intake by up to three times. The nutritionist suggested that this shift in dietary habits may be driven by a “one last time to indulge” mindset before adopting healthier habits in the upcoming year.
Combined with increased sedentary behaviors, these factors can heighten susceptibility to weight gain during holidays.
Analyzing Holiday Eating Patterns: A Systematic Review
The research team recognized the pressing necessity to formulate effective approaches to combat obesity, a condition that is challenging to reverse once it takes hold. They emphasized the importance of comprehending the specific periods when individuals are particularly susceptible to weight gain.
In pursuit of this objective, the researchers thoroughly reviewed the literature on eating behaviors and weight gain during the winter holidays. From 2013 to 2023, the selected studies exclusively involved adult participants aged 18 to 65. After scrutinizing 216 articles, the researchers honed in on ten that specifically delved into the targeted subject matter.
Nine studies were conducted across diverse regions in five distinct countries, encompassing 4,627 participants. Female participants constituted the majority in six studies, ranging from 60% to 65%, while one study had an enrollment of 66–74% males.
In eight studies, participants visited the study labs on at least two occasions to contribute data. One study utilized wireless scales, and another employed self-weighing methods to evaluate weight changes.
Long-Term Impacts of Holiday Weight Gain
The potential consequences of holiday weight gain are underscored by an international study that tracked the weight changes of 2,924 individuals from three distinct countries over a 12-month period.
Participants in all three countries exhibited fluctuations in weight during the winter holidays, and approximately half of the gained weight persisted until the study’s conclusion, indicating that holiday-related weight gain may lead to enduring effects.
Additional research findings highlighted that individuals with obesity were more prone to gaining weight during vacations compared to those with normal weight. Some studies demonstrated a positive association between holiday restaurant dining and increases in BMI.
Obesity Associated with Losing Holiday Weight Gain
The research findings indicated that traditional winter holiday eating behaviors consistently resulted in weight gain among individuals with normal or elevated BMIs. Furthermore, those classified as obese not only gained more weight than their counterparts with normal weight but also struggled more significantly to shed the additional pounds post-holiday season.
The researchers determined that addressing obesity necessitates ongoing, multidisciplinary support for effective weight management, describing it as a complex condition.
Strengths and Limitations of the Study
The researchers highlighted that capturing data on eating habits during winter holidays represented a notable strength of their study.
Nevertheless, their research encompassed limited articles, and the methodologies utilized varied considerably. The authors acknowledged that confining their investigation to “just a decade” of research could be a potential limitation.
Additionally, numerous experts contend that BMI might not offer a precise measure for identifying overweight or obesity. The researchers also encountered a scarcity of studies focusing on older age groups.
Balancing the Scales
The researchers conducting this review caution against resorting to extreme and unsustainable methods to prevent gaining extra weight, as outlined in their paper.
Their review offers various recommendations to mitigate the risk of weight gain during the winter holiday season, including:
- If you consume multiple meals daily, contemplate modifying your intake by opting for smaller portions or limiting meals to one course.
- Substitute an appetizer with a salad or replace dessert with coffee or tea.
- Choose water or opt for sugar-free beverages.
- Foster movement and redirect focus from food by engaging in alternative activities.
- Restrict screen time and prefer dining at a table instead of on the couch.
- Scrutinize food labels to monitor fat and sugar content.
- Manage stress through activities such as deep breathing exercises, meditation, or participation in sports.
- Ensure you get sufficient sleep according to your body’s requirements.
- Enhance motivation throughout the holidays and beyond by finding an accountability partner.
Conclusion
The study’s systematic review of eating behaviors during the winter holidays provides valuable insights. Despite its strengths in data collection, the research has limitations, including a limited number of articles and variations in methodologies. The focus on a specific decade of research and reliance on BMI as a measure also pose potential limitations.
To counteract holiday weight gain, the researchers recommend practical strategies, such as portion control, healthier food choices, increased physical activity, and stress management. These recommendations aim to balance the scales and promote sustained success in managing weight during the holidays and throughout the year.
Reference
Holiday weight gain may have a long-term impact [Internet]. Accessed on January 04, 2024. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/holiday-weight-gain-may-have-long-term-impact
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