Let’s Bust Some Holiday Myths

As a physician, health coach, and mom, I hear the same things every year as the holidays approach.

More food, more parties, less routine, less control, and a lot of anxiety about what all of it is doing to our bodies!

So today, let’s sift through the noise and bust three of the most common holiday myths I hear from women this time of year.

Myth #1: Holiday weight gain = fat

This is one of the biggest misunderstandings I come across!

A sudden increase on the scale during the holidays is rarely body fat. Much more often, it’s a combination of increased glycogen (the form of stored glucose in the liver and muscles), water retention, more salt, and simply more (much more, sometimes!) volume in the digestive tract.

Actual fat gain requires a sustained calorie surplus over time, not a few meals or a weekend.

Similarly, your metabolism doesn't undergo major shifts just because you enjoyed some holiday treats.

Understanding this is important because panic leads to over-correction, and over-correction is what often gets in the way of consistency.

Myth #2: There’s no point starting new habits until January

We’ve all been here! This mindset sabotages progress every year, sometimes as early as October (chilly weather = winter = let’s just give up & binge until Jan 1).

Even small habits have meaningful effects on blood sugar regulation, appetite hormones, energy levels, and quality of sleep. Being active, getting your protein in, and sleeping well (just do what you can, moms!) matter just as much in Dec as in Jan. But listen – none of us are going to be able to stick to a perfect routine in December, and that’s fine. Choose a few reasonable habits that can carry you through the season and make January easier, not harder. Some ideas: Hit your daily step goal; Eat the protein first; Stick to a strict bedtime.

Myth #3: If I can’t be perfect, I might as well give up until Jan

I’ll keep saying this as often as I need to: This is the most damaging myth of all.

Your metabolism responds to what you do most of the time. Consistency at 75% is much more impactful than short bursts followed by burnout.

Your progress won't disappear if you have a “bad” week. It will disappear if you decide one "off" day or weekend means you’re a failure and you throw in the towel.

So don't worry…..

The holidays are not going to ruin your metabolism and they won’t add pounds of fat. What may ruin things are panic, guilt, and an all-or-nothing mentality.

So relax, enjoy yourself, enjoy your family, and keep a few good habits in place.

Let your holiday gift to yourself be that you get to enter the upcoming year feeling good about yourself and how you handled things.

💪 If you’re tired of trying to navigate your health on your own, my 1:1 coaching program offers personalized nutrition and fitness coaching, ongoing accountability, and direct access to me for expert guidance, encouragement, and support every step of the way. Apply here.