Adapted with gratitude from Arnold’s Pump Club
As the holidays roll in, so do the celebrations - food, travel, family, and plenty of reasons to loosen our routines. It’s the time of year when many people start worrying about what the scale will say come January.
But here’s the truth: the average person only gains about one pound between Thanksgiving and New Year’s. That might not sound like much - but that single pound tells a bigger story.
⚖️ The Weight That Stays
Researchers tracked adults for an entire year, checking their weight every six to eight weeks. Between Thanksgiving and New Year’s, people gained roughly one pound - but that one pound accounted for 76 percent of their total annual weight gain.
The problem isn’t the short-term bump - it’s that most people never lose it. Over time, those small yearly gains quietly add up to 10, 20, or 40 pounds.
That’s why this study became a landmark: it showed how subtle, seasonal changes can shape long-term health far more than we realize.
🥗 What Causes the Holiday Bump?
It’s not one single thing - not the parties, not the travel, not even the stress. It’s the combination of moving less, eating more, and slipping out of our usual habits.
Interestingly, the study also found that people overestimated their holiday weight gain by nearly 300%. That means the panic we feel in January isn’t just about the number on the scale - it’s about guilt, not data.
But there’s good news: preventing that one pound is simple.
🚛 Staying on Track, Mile by Mile
For drivers, the holidays can be especially tough. Longer routes, unpredictable schedules, and limited food options make it harder to stick with healthy habits. But small steps make a big difference:
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Move whenever you can. Take a short walk at each stop. Stretch during breaks. Keep the 61-Day Step Challenge momentum going.
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Stay mindful with food. Enjoy the treats, but don’t let one meal turn into a week of “I’ll start over later.”
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Hydrate and rest. Better energy means better decisions on and off the road.
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Focus on consistency, not perfection. Progress comes from what you do most of the time - not every single day.
💡 Project 61 Takeaway
The holiday season doesn’t have to be a setback. It can be a checkpoint - a reminder that your health isn’t built in big resolutions, but in small, steady choices.
Prevent one pound. That’s it. Protect your progress, stay consistent, and finish the year stronger than you started.
Because one pound today can protect your future self for decades.
Originally published by Arnold’s Pump Club. Adapted and shared with gratitude by Project 61 to support the health and well-being of America’s professional drivers.