It's not the hearty holiday meals that make us fat, but the small habits that persist afterwards

On his blog this season, Dr. Mark Hyman draws attention to the common holiday confusion: It's not the big meals that are the problem, it's the little habits that linger after them.

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Data shows that between Christmas and New Year's Eve, most people only gain about half a kilo on average. The challenge arises when this small surplus is not corrected and the habits of December (richer meals, more alcohol, less exercise) continue into January and become routine.

“Many experts warn about holiday weight gain, but they focus on the wrong problem. The real danger is what I call the carryover effect: holiday habits that silently follow you into the new year. In the early 2000s, NIH researchers found that the alarmist claims that the average American gains 5-10 pounds between Thanksgiving and New Year's had no real data to back it up. So they did their own study.” Dr. Hyman explains.

The result? People who weren't trying to lose weight only gained half a pound on average and didn't lose it afterward. Over time, these small gains can add up from one season to the next, leading to noticeable but realistic gains of several pounds.

The problem is not the kilogram itself, but the habits that are established during the holidays, the specialist continues. “We're talking more sugar and alcohol, bigger meals, skipped workouts, shorter nights, all of which continue to persist after the decorations are down. (…)This is the carryover effect. It can happen to anyone and explains why many people struggle to get back on track in January, February and even March.” Dr. Hyman explains.

How we can enjoy the Holiday season in 3 steps

During the holidays, it's easy to let your guard down and eat on autopilot. Every meeting becomes an occasion to celebrate and, implicitly, to exaggerate. It's part of the joy of the season, because food brings people together.

That's why it's useful to have some simple habits that help you enjoy your meals without feeling like you're “on a diet” or “out of it” and without the whole month turning into a culinary marathon. The carryover effect doesn't start with a big meal, Dr. Hyman believes, but with small patterns that are repeated daily. And mindfulness, slowing down and listening to your body's cues can make the difference between a seasonal indulgence and a habit that stretches into January.

Habit 1: Practice eating slowly

This is one of the most useful tools when your routine is turned upside down, whether it's a family meal or an outing to a restaurant, says the specialist.

Eating slowly naturally helps you eat less, no matter what's on your plate. A recent study found that participants consumed 16% fewer calories just by reducing the number of sips per minute. You can try something simple: after each bite, put the fork down. Or take a deep breath once or twice. Drink a mouthful of water. Or combine all these gestures. The point is, you have to slow down.

The holidays are actually an ideal time for this exercise that doesn't involve restrictions or giving up, it just helps you enjoy the food instead of eating it quickly beforehand.

Step 2: Stop at about 80% of what you could eat

Most of us want to eat until we feel full, not stuffed. It's just that satiety doesn't appear instantly. The brain needs a few minutes to “catch up” what the stomach already knows. And this delay can make it very easy to overindulge, especially when the food is tasty, plentiful and tempting.

If you stop at around 80 percent of what you would eat, Dr. Hyman says, you give your body time to send natural signals to your brain that “enough is enough.” After a few minutes, you often realize that you actually ate exactly what you should have.

There is no exact formula for recognizing that 80%. Stick to feeling and learn from practice.

A useful little test: towards the end of the meal, ask yourself if you would feel good doing a little exercise (yoga or a walk, for example). If the answer is yes, you're probably in that sweet spot: satisfied but not charged.

Step 3: Know which foods you're binging on

These are not necessarily “bad” foods. It could be the foods that are almost impossible to stop once you start eating them, cause bloating or digestive problems, or trigger reactions due to allergies or intolerances, or constantly make you feel ashamed and guilty for eating them.

Literally write them down in a short list, Dr. Hyman advises. “Psychology has a simple principle: name to control. When you label a habit, you become more aware and find it easier to choose deliberately instead of going on autopilot.” he explains.

In his view, identifying the foods we “lose our measure” doesn't mean we have to avoid them completely. But it gives us clarity. “You can still enjoy them, just do so with full awareness of the trade-off. This awareness can significantly influence the way you eat,” Dr. Hyman explains.

How to stop the carryover effect

Even when you're aware of the “carryover effect,” holiday eating habits are hard to change. Getting back into the regular rhythm is often stressful, tiring and, for many, slightly depressing. Plus, after the excesses of the season, you can feel bloated, lack clarity, and slightly out of balance amid higher inflammation.

This is where what American doctor Mark Hyman calls a “metabolic reset” comes into play. He recommends that for ten days, your diet should be based on simple, whole and nutritious food, just what your body and brain need to quickly get out of balance. The goal is not restriction, but to reduce inflammation and calm cravings.

You can look at these ten days as a general reset, not only of the body, but also of the habits. The real benefit is not what happens in the ten days, but the fact that you regain a healthy starting point for the months ahead. If you want a start to the year that isn't based on abstract promises but on a concrete framework, this approach is, Hyman says, one of the simplest and most effective ways to get back to yourself.