It’s no secret that the time between Thanksgiving and New Year’s Day has the potential to wreak havoc on your weight. But, does it really? According to research, yes, but not as much as you think. The average weight gain in the U.S. during the 8-week holiday period is slightly under a pound, although those already carrying excess weight have been shown to gain even more weight during the holiday season. Just under a pound of weight gain seems insignificant until you realize it’s not going anywhere.

And, that’s the heart of the problem. According to research, the weight gained during the holiday season is not lost thereafter. Each year, it comes, makes itself comfortable and doesn’t leave. In fact, holiday weight gain contributes to over half of annual weight gain. When you do the math, this means 15 – 30 pounds of weight gain over a decade or two. So, while just under a pound seems very manageable, if nothing is done about it, it can really blow up.

What’s driving the weight gain that does happen? A recent study looked at weight change and its relationship to eating habits, appetite, energy burning, etc. before the holiday season (mid-September to mid-November) and during the holiday season (mid-November to early-January) in a small sample of mostly female, obese adults. In this particular study, holiday weight gain was likely due to 1) eating out more often and 2) feeling less satisfied after eating during the holiday period versus the pre-holiday period.

So, what can you do?

One option may be intermittent fasting. A pilot study of 22 overweight adults found that those who followed a 5:2 intermittent fasting program (5 days of habitual diet and 2 days of a 730 calories per day “fasting” diet each week) actually lost a modest but significant 2.2 lbs during the ~8 week holiday season (mid-November to early January). The control group, who just followed their habitual diet, did not lose any significant amount of weight. More research on the efficacy (and safety) of intermittent fasting is needed, but results are promising. While the holidays may not be the best time to start a weight loss program, following a modified form of intermittent fasting, such as the one used in the pilot study, may help prevent additional holiday weight gain. Just check with your healthcare provider first.