The holidays are almost here! You’ve probably already started thinking about those stretchy pants, right? But hold on, you can lose weight during the holidays, or at least keep your current weight in check with the right approach. Here’s how!
For most Americans, weight tends to be at its lowest point at the start of October. But as the holidays approach, it usually starts to creep up, hitting a peak around New Year’s Day with an average increase of about 0.7 percent. A Cornell University study found that those extra holiday pounds can take around five months to shed—meaning you might not get rid of them until late April!
So, how can we counteract this trend? The Cornell study, which used data from the company Withings (known for their wireless scales), showed that participants who weighed themselves four or more times a week gained less weight and shed it more quickly, often by the end of January.
I’m a firm believer in the power of daily weigh-ins, and I think it can work for you too! By keeping track of your average daily weight within a few pounds, you can spot any early signs of weight gain. Your weight can fluctuate day-to-day due to things like fluid levels, salt intake, and hormonal changes, but if you notice it consistently going up, you can take action.
Addressing weight gain early on is much easier than trying to lose ten or more pounds later. Crash diets can actually slow your metabolism, making it harder to lose weight in the long run. Instead, aim for a balanced diet with healthy foods in moderation. Pay attention to portion sizes and try to limit your intake of sugar, fat, and alcohol. Be mindful of how much you’re indulging at parties and social gatherings.
When it comes to exercise, doing the same steady workout at the same intensity for weeks or months will cause your body to adapt, and you’ll end up burning fewer calories. To trigger fat loss, shorten your workout sessions but increase their intensity by adding sprint intervals.
The holidays can be a stressful time with busy schedules, parties, travel, and disruptions to your usual routine. High stress levels cause your body to produce more cortisol, a hormone that gives you a quick energy boost. However, if you’re constantly stressed, your body keeps making cortisol, which slows down your metabolism and promotes weight gain. To manage stress, try simple strategies to stay calm and carry on.
Prepare yourself for the holiday season by tracking your weight, moderating your diet, intensifying your workouts, and managing your stress. By doing so, you can navigate the holidays with minimal overload and look forward to being back to your normal routine by late January!