The Rese Journal · Weight
The holidays, food noise, and GLP-1 medicines
What the research really says about holiday weight, why it isn't about willpower, and how to care for yourself through the season.
Gary A. Smith, MD, MMM, DABFMChief Medical Officer
The stretch from Halloween candy to New Year's toasts is one of the most predictable times of year for weight to creep up. Every January, I hear some version of the same thing: "I was doing fine until the holidays."
If that sounds like you, you're in good company, and it isn't a willpower problem. This year, I want to get ahead of that conversation. Here's what the research actually shows, why holiday weight tends to stick, and where today's GLP-1 medicines fit for the right patient.
What the research actually shows
You've probably heard that people gain 5 to 10 pounds between Thanksgiving and New Year's. The best data say otherwise. In a well-known NIH study published in the New England Journal of Medicine, researchers weighed 195 adults before, during and after the holidays. The average gain was small, about 0.8 pounds, and fewer than 10% gained more than 5 pounds.
The rest of the study is the part that matters. When the same people were weighed a year later, the holiday weight was still there, and most of their gain for the whole year had happened in those six weeks. People who were less active, or who felt hungrier, gained the most.
Why it's not about willpower
Obesity is a chronic, biologically driven condition, not a character flaw. When we gain weight, the body tends to defend the new, higher set point. Appetite hormones shift, fullness signals weaken, and metabolism adapts.
Then the holidays stack the deck:
- Rich food is everywhere, for weeks.
- Sleep and routines get disrupted.
- Alcohol lowers our guard.
- Stress drives comfort eating.
- Shorter days cut into activity.
For most people, the problem isn't knowing what to do. It's a brain that keeps signaling hunger in a season full of food. That's exactly where modern medicine can help.
GLP-1 medicines, in plain English
GLP-1 is a hormone your gut releases after a meal. It tells your brain you're full, slows how quickly your stomach empties, and helps your pancreas release insulin when blood sugar rises. These medicines copy that signal, and each newer generation adds another hormone target.
| Type | Medicine | How it's taken | Status |
|---|---|---|---|
| GLP-1 | Semaglutide | Weekly injection or daily pill | FDA approved |
| GLP-1 | Orforglipron | Daily pill | FDA approved |
| GLP-1 + GIP | Tirzepatide | Weekly injection | FDA approved |
| GLP-1 + GIP + glucagon | Retatrutide | Weekly injection | Investigational |
How these medicines help at the holiday table
GLP-1 medicines turn down the food noise that makes holiday eating so hard. Many patients describe feeling satisfied with a smaller plate, passing on a second dessert without a fight, and not thinking about the buffet all evening. That's the hormone signal doing its job.
Already on a GLP-1? Six tips for the season
-
Eat slowly and stop at comfortable
Your stomach empties more slowly, so a large, rich meal can bring nausea, reflux or vomiting.
-
Lead with protein and vegetables
Protein helps protect your muscle.
-
Go easy on alcohol
It adds calories, can worsen stomach upset, and may raise the risk of low blood sugar if you also take diabetes medicines.
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Stay hydrated
Especially if you have any nausea or diarrhea.
-
Travel prepared
Keep injectable pens in your carry-on, check storage temperatures, and talk with your provider before skipping a dose.
-
Keep moving
A walk after a holiday meal helps blood sugar, and activity was linked to less holiday gain in the NIH study.
Is a GLP-1 medicine right for you?
These medicines are generally approved for adults with a BMI of 30 or higher, or 27 or higher with a weight-related condition such as high blood pressure, prediabetes or type 2 diabetes, high cholesterol, sleep apnea or heart disease.
They aren't for everyone. They're generally not used if you:
- Are pregnant or planning a pregnancy.
- Have a personal or family history of medullary thyroid cancer or MEN2 syndrome.
We also take extra care with a history of pancreatitis, gallbladder disease or serious digestive problems. The most common side effects are nausea, diarrhea, constipation and a smaller appetite, and they usually ease as your body adjusts. Tell your provider before any surgery or procedure with anesthesia.
These medicines work best alongside good nutrition, strength training, sleep and regular follow-up, not instead of them. For most people, weight is a long-term condition, and stopping the medicine often means the weight returns. That's why we think about the long run together.
Enjoy the season
The holidays should be about family, gratitude and yes, good food. You don't have to choose between enjoying them and caring for your health. If you've watched the scale creep up one holiday season at a time, it's worth a conversation with a licensed provider about whether a GLP-1 medicine belongs in your care.
Wishing you and your family a healthy, happy holiday season.
To your health,
Gary A. Smith, MD, MMM, DABFM
Sources
- Yanovski JA, et al. A prospective study of holiday weight gain. N Engl J Med. 2000;342:861-867.
- NIH. Holiday weight gain slight, but may last a lifetime.
- Healio. FDA approves an oral GLP-1, orforglipron, for adults with obesity (April 1, 2026).
- Associated Press. FDA grants speedy approval to Eli Lilly's weight-loss pill (April 1, 2026).
- Drugs.com. Retatrutide FDA approval status (updated July 24, 2026).
This article is for general education and is not a substitute for individual medical advice. Talk with your provider before starting or changing any medication.