Holiday Weight Gain, How To Lose It
The holiday weight gain is real. If you’re like most of us, you probably spent the past few weeks over the holiday season indulging in some of the finer things life has to offer. And by “finer things” I mean, lots of delicious food, alcohol, desserts, baked goods, snacks, and more. This sort of thing is almost unavoidable at this time of year, and you shouldn’t be upset about it. Don’t beat yourself up, it’s important to enjoy yourself from time to time, and the Holidays happen once a year. Besides, its FAR MORE important to manage what you eat the majority of the year, than it is to worry about what you’re eating during the two or 3 weeks at the tail end of the year.
But, it still doesn’t change the fact that, you most likely holiday weight gain and you may not be that excited about it. Remember this ….
Weight gain over the holidays isn’t the end of the world.
You haven’t ruined all your hard work in the past few weeks.
This isn’t going to derail your upward momentum.
So today, in order to help ease your mind and re-centre your focus, in an attempt to help you continue your progress, we’re going to look at 3 ways for you manage that holiday weight gain.
1.) Remember, it’s not as bad as you think
Although your scale might tell you that you’re 5-10lbs heavier (or more) than you were 2 weeks ago , its HIGHLY unlikely that its 5-10lbs (or more) of actual fat that you have gained. It takes time to gain body fat, not as much time as it takes to gain muscle, but it does take a bit of time. It’s possible you gain a pound or 2 of fat over the holidays, but the rest of that weight gain is most likely fluid retention, water, and additional salt – essentially you’re just bloated and full.
It’s actually easy to gain a few pounds in one weekend, or one night, of eating highly processed foods, baked goods, snacks, and booze – but it’s not fat mass. Give yourself some time. Drink lots of clean water, eat lots of veggies, fruit, and fresh meat. Cut back on the junk and alcohol. In a few days you’ll notice you look and feel lighter, and the scale will say the same thing.
2.) Get back on the horse
There’s NO NEED to go crazy after the holidays. Many people feel the need to go to an extreme, basically “punishing” themselves for indulging over the holidays. They feel they need to be aggressive in order to combat their weight gain. This leads to them hitting the gym like a maniac, doing multiple workouts a day. Or they go on prolonged fasts, or restrict their food to a great degree. Basically, they make their lives just terrible for a few days, or weeks, in order to force their body to lose all that “fat” they gained over the holidays.
BUT as we just covered, you didn’t actually gain that much fat over the holidays, and by simply returning to your regular diet things will normalize.
Further more, even if you did (by some magic) gain lots of fat over the holidays (which you didn’t) you won’t burn off the excess calories by training really hard. Exercise doesn’t burn that much calories in the grand scheme of things. Real fat loss comes from regularly being in a caloric deficit, managing your stress, training just enough to suit your life, and from eating REAL FOOD. As the saying goes – you can’t out run a doughnut. Fat loss comes from being consistent with your nutrition and training.
So, after the holidays – theres no need to do anything different than you have been doing all year long with your regular nutrition and fitness regimen. Just get right back on track. Hit your workouts on the days you regularly perform them, listen to your body, train in a way that makes you feel great. Eat clean, eat real food, avoid excess amounts of alcohol, junk, and processed foods. Eat when you’re hungry, and stop before you’re stuffed.
Simply, keep doing what you did – just keep moving forward and things will normalize.
3.) Get the junk out of the house
The holidays are over, and I know that you may have a box of your favourite cookies left over. Maybe you have some of that famous dessert left in the fridge. Perhaps there are some bags of your favourite chips left in the pantry. But, the celebrations are over and you had your fun. If you struggle with self control, or getting back on track ofter a bunch of indulgences, and you’re honestly looking to manage your holiday weight gain – you may want to consider throwing all those treats away.
It’s a tough move, it’s some real grown up stuff, but getting that sort of thing out of the house might be KEY to your success. You don’t have to throw it out, give it away to a friend or family member if you like – but getting it out of the house could be a game changer for you. If the treats aren’t in the house, they can’t be eaten. It will be much easier to eat well, and eat real food, if it’s the only food you have access to in your home.
So there you have it, 3 ways to help you get back on track and combat that holiday weight gain. Remember, there’s no need to feel bad about it, or guilt yourself. There’s no need to punish or beat yourself up. Just take these steps and stay on track, and if you need help our experienced personal trainers at Wynn Fitness are here to help. Happy New Year, and we hope you had a wonderful holiday season.