I Gained Fat Over The Holidays
Jeff Nippard
Jan 19, 2026 15:30
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Over the holidays, I kind of let go. I ate whatever I wanted, my training was off and I barely tracked anything. At first I didn’t notice much, but before I knew it I was up 7 lbs, and now I feel like I’ve flattened out too. And I do feel a little bad about it. If you’re in the same spot, here’s what not to do.
First, don’t beat yourself up. Some food guilt is normal, but sitting with it doesn’t help at all. Notice it, then let it go.
Second, don’t think it was all fat. If it was only a few weeks, a lot of that weight is just water retention and food waste. So drink plenty of water, and include fruits and whole grains to help with digestion.
Third, don’t do anything extreme. No crash diets, or punishing workouts. The “damage” is never as bad as it feels in your head. Just ease back to normal. For me, that’s 45 minute workouts and roughly tracking my macros.
If you're looking to get back on track, download MacroFactor 2 weeks free (use code JEFF).
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