How Much Damage Does Indulging Over the Holidays Actually Do?

It's the most wonderful (er, unhealthy) time of the year. But honestly, the effects of holiday indulgences -- particularly in regard to weight gain -- tend to be wholly overblown.

In fact, a 2016 study published in The New England Journal of Medicine found that the average American gains 1.3 pounds in the 10 days following Christmas. A previous study found that the average person only gains 0.8 pounds between mid-November to early or mid-January. Either way, it's far from the 5 pounds we generally hear the internet warning us about.

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And how much of that is actually fat? Considering that 1) gaining a pound of fat requires eating more than 3,500 calories above and beyond how many you burn (generally about 2,000 per day) and 2) the study found that people tend to lose about half of that poundage immediately after the holidays, it's fair to say that it's only a fraction.

The rest of the holiday bloat is really due to water retention. After all, when we drastically increase our intake of carbs -- in the form of cookies, sugary cocktails and potatoes prepared in every way imaginable -- our body stores much of it as glycogen, a fast-acting energy source, explains registered dietitian Wesley Delbridge, a spokesman for the Academy of Nutrition & Dietetics. Every glycogen molecule hoards water.

Meanwhile, research published in the Journal of Applied Physiology suggests you need to take upwards of two full weeks off your workout routine to notice any real decline in your fitness.

All of this isn't to say that it doesn't matter what your eating or exercise patterns look like over the holidays. If you read the fine print on these holiday weight-gain studies, you'll notice that, even after shedding part of the weight at the first of the year, most people keep some of it on. Then, the next holiday season, they do the same thing all over again. Over time, this leads to considerable weight gain, Delbridge says.

So, that said, how should you approach all of the holiday parties, buffet tables and family gatherings? Follow these five easy and completely sane strategies this holiday season -- and straight through the new year.

1. Make Your Indulgences Intentional

It's not so much feasting on one enormous Christmas dinner that contributes to weight gain. It's munching on toffee during a work meeting and mindlessly chain-eating chocolate-covered pretzels at a holiday party (no one likes to have their hands empty), Delbridge says. Distracted, mindless eating not only equates to consuming more food than we realize, it tends to leave us pretty unsatisfied. The result: We eat even more later.

Rather than grazing on sugar every time a cookie catches your eye, mindfully eat the foods that are most important to you during the holidays and leave the rest. When you indulge in your grandma's famous pecan pie, for instance, slow down and savor it, he says. You'll it enjoy it more that way, and will actually consume far fewer calories when the holidays are said and done.

2. Stay Sober-ish

You don't have to be a teetotaler this holiday season, but it's wise not to live on bubbly and hot toddies, either. Apart from the fact that many seasonal beverages are high in sugar and calories, even small servings of alcohol significantly lower the body's levels of leptin, a powerful satiety hormone, according to research published in Alcohol & Alcoholism. Lowered levels result in cravings.

Treat your wine like any other indulgence and head into that holiday party with a plan as to how many glasses you will have. Otherwise, one will easily lead to five -- and who knows how many bacon-wrapped dates.

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3. Prioritize Movement

Between travel, crazy long to-do lists and often abbreviated gym hours around the holidays, it's important to integrate movement -- even if it's not structured "exercise" -- into your days. Physical activity does more than keep holiday weight gain at bay. It promotes proper digestion to keep you feeling your best (despite any junk you are putting in your body) as well as mediates stress levels, which tend to be at an all-time high this time of year, says New York-based fitness expert Erin Stutland. Stress is one of the biggest threats to good health and on its own can increase fat retention, particularly around the waistline, she explains.

Try walking around your neighborhood with your family to check out holiday lights. (Walking outside significantly boosts energy and mood, according to research in Environmental Science and Technology.) And don't write off any laps around the mall that you've taken shopping for gifts this week. Carrying heavy shopping bags also counts.

[See: Here's How Many Calories 7 Winter Chores Burn.]

4. Avoid 'Overcorrecting'

After overdoing it on sugar, fat or anything else, it's important to get back into your "regular" balanced eating routine rather than diving headfirst into a cleanse or other extreme weight-loss strategy, Delbridge says. Your body is well-equipped to do any and all detoxing on its own, and extremely low-cal diets, juice fasts and elimination diets can deprive your body of necessary nutrients, result in muscle wasting and actually slow down your metabolism, he says. Psychologically, alternating from holiday indulgences and cleanses fosters an unhealthy relationship with food and your body, which can contribute to weight regain and disordered eating.

5. Take a Deep Breath and Savor the Holidays

"Enjoy yourself. Try to carve out some time with some people you love. It's one time of year that almost everyone around the world gets an opportunity to slow down just a bit for a few days," Stutland says. "Taking time to appreciate your life and give gratitude for what you have and the people in it is one of the healthiest things we can do for our mind and body." So what if that involves a glass of eggnog?

K. Aleisha Fetters, MS, CSCS, is a freelance Health + Wellness reporter at U.S. News. You can follow her on Twitter, connect with her on LinkedIn, find her on Facebook or the Web, or email her at kafetters@gmail.com.