The holidays are on the way! Before you reach for those stretchy pants, let’s talk about how you can avoid holiday weight gain or at least maintain your current weight with the right habits. Here’s what you can do!
For most Americans, October is when weight tends to be at its lowest. However, as the holidays approach, weight usually starts creeping up, peaking around New Year’s Day with an average increase of about 0.7 percent. Research from Cornell University suggests that those extra holiday pounds can take around five months to shed—so we’re talking late April.
But don’t worry, you can beat this trend. The same Cornell study, which used data from wireless scales sold by Withings, found that people who weighed themselves four or more times a week gained less weight and lost it quicker, getting back on track by the end of January.
I’m a big fan of daily weighing. It can really help you stay on top of your weight. By knowing your average daily weight within a range of a few pounds, you can quickly spot when you start to gain extra weight. Your weight naturally fluctuates due to things like fluid levels, salt intake, and hormonal changes. Addressing weight gain early is much easier than trying to lose ten or more pounds later.
Avoiding crash diets is crucial. If you eat too little, your metabolism slows down because your body tries to survive on fewer calories, thinking it’s starving. Instead, aim for a balanced diet with healthy foods in moderation. Keeping portions in check and limiting sugar, fat, and alcohol are key steps. Be mindful of your holiday indulgences and try to exercise some restraint.
When it comes to exercise, doing the same moderate-intensity cardio workout over and over isn’t very effective. Your body adapts to this routine after 4-8 weeks, so you end up burning fewer calories—not more—even if you increase your workout time. To burn fat more efficiently, shorten your workouts and add some sprint intervals to boost intensity.
The holiday season often comes with increased stress from busy schedules, parties, travel, and disruptions to your normal routine. Stress causes your body to produce cortisol, a hormone meant to provide a quick energy boost. However, if you’re constantly stressed, your body continues to produce cortisol, which slows your metabolism and promotes weight gain. Tips to manage stress effectively include tracking your weight, moderating your diet, ramping up your cardio workouts, and finding ways to stay calm.
By following these simple steps, you can navigate the holiday season with minimal stress and stay in control of your weight. Here’s to getting back to normal by late January!
