As the leaves fall and the air turns crisp, many of us start bracing ourselves—not just for the holidays, but for the internal battle that often comes with them: the dreaded holiday weight gain.

Today I’ll dive into the science and psychology behind why the holiday season is so uniquely challenging when it comes to our health and weight. It’s not just about the cookies or the stuffing—it’s about our nervous systems, our habits, and our emotional responses to stress and a disruption in our routines. .

Do We Really Gain Weight Over the Holidays?

Yes, we do—but it’s not as much as you might think. Research shows most people only gain a small amount of weight during the holidays. However, the problem is we don’t lose it. Year after year, that weight adds up, leading to a cumulative effect that can, decades later, lead to a bigger struggle with health, weight and body image.

According to some research, more than 50% of the weight gained each year tends to occur between Halloween and New Year’s. And if we never lose it, that contributes to the gradual weight increase that has left millions of people scrambling to figure out how to lose weight successfully and keep it off permanently. 

Why Does It Happen? It’s Not Just the Food

Sure, there’s an abundance of ultra-processed food and tempting treats everywhere. But the real culprits are much more nuanced. 

Here are some of the key factors contributing to a creep in holiday weight gain :

• Disruption of routine: Travel, events, and family gatherings pull us away from our normal rhythms, including eating, sleeping, and movement. This sets the stage for a signal to our nervous system that ‘danger’ might be present.
  
  
• Emotional stress: Whether it’s joy or tension, the emotional complexity of the season drives our system to default to familiar coping mechanisms—often food.
  
  
• Mental load: Especially for women, the holiday season piles on an overwhelming amount of logistics, emotional & cognitive responsibilities, straining our already-depleted nervous systems.
  
  
• Nervous system dysregulation: When we’re stressed (even good stressed!!), we revert to familiar behaviors. If you’ve historically used food to soothe or numb emotions, the holidays often become a perfect storm for this.
  
  

This is what I call your “nervous system bank account”—and during the holidays, we make constant withdrawals without replenishing, leaving us vulnerable to old patterns.

Why Dieting Makes It Worse

It may seem logical to combat this incremental weight gain with strict rules, aggressive dieting, or doubling down on workouts. But research shows that those who go all-in on restriction during the holidays are actually more likely to gain weight.

The reason? Mental overload. Strict dieting adds yet another layer of pressure, which the nervous system interprets as stress. Eventually, it leads to rebellion or collapse—often in the form of bingeing or emotional eating.

So, What Actually Works?

I recommend the Goldilocks Approach: not too much, not too little—just right.

Instead of swinging between “all in” restriction or “all out” indulgence, the key is finding a sustainable middle ground:

• Learn how to enjoy the traditions without depriving yourself.
  
  
• Discover how you can stay connected to your body’s cues without obsessing.
  
  
• Implement strategies to reduce mental load and support nervous system regulation.
  
  

This is the approach that people who don’t struggle with weight often take naturally. The good news? It’s not just for “those people.” These are skills that can be learned—skills I teach everyone in my signature Shift program.

A Final Word……

You are not broken. You are not failing. The holiday season is uniquely demanding on both your body and your brain. Understanding why this happens—and how to support yourself through it—can change your experience (and your outcomes) completely.

Instead of swinging wildly between extremes this year, what if you tried a new approach? One grounded in compassion, regulation, and small, meaningful shifts.

Because you don’t have to lose yourself to enjoy the season. You can have your peace—and your pie—too.

What’s Next

If this message resonates, if you’ve realized your weight struggle runs deeper than diets—it’s time to heal what’s really underneath. I want to personally invite you to watch the Master Your Weight Loss Workshop for yourself - free! 

This isn’t another plan. It’s a shift in identity. And for thousands of women, it’s the beginning of freedom.

👉 You can watch by clicking this link here

🎧 Want More Like This?

If you're ready to go deeper into behavior change, emotional regulation, and sustainable weight loss, don’t miss The Brain Powered Weight Loss Podcast, hosted by me - Eliza Kingsford.

Each episode breaks down the neuroscience behind food patterns, cravings, and mindset shifts — so you can finally understand why you get stuck, and what to do about it.

Click here to start listening now

💬 Let’s Keep the Conversation Going

If something in this post resonated with you, you're not alone — and you don’t have to figure it out alone either. 

As a licensed psychotherapist, behavior change specialist, and expert in the neuroscience of lasting transformation. I've helped thousands of people, regulate their nervous systems, and finally gain control over food and their bodies — not through willpower, but through proven, science-backed methods - offering a path to sustainable change that actually works - not just for your body, but for your whole self.

👉 Ready for deeper support? I welcome hearing from you. Send me an email: [email protected].

And if you're looking for a safe place to heal your relationship with food, body, and self — you're in the right place. I'm so glad you’re here.