The holidays are just around the corner! Time to break out the stretchy pants, right? Not necessarily. You can actually avoid holiday weight gain or at least maintain your current shape with the right habits. Here’s how!
Most Americans find their weight is at its lowest in early October. However, as the holidays approach, it typically creeps up, peaking around New Year’s Day with an average increase of about 0.7 percent.
A study by Cornell University shows those extra holiday pounds take about five months to shed, meaning you’ll need till late April to get rid of them. But we don’t have to follow this trend. The Cornell study, which used data from a company that sells wireless scales (Withings), found that participants who weighed themselves four or more times a week gained less weight and lost it more quickly, often by the end of January.
Daily weighing can be incredibly beneficial. By knowing your average daily weight within a few pounds, you can quickly notice any increase. Weight naturally fluctuates day-to-day due to changes in fluid levels, salt intake, and hormones.
It’s easier to address weight gain early rather than waiting until you need to lose ten or more pounds. Crash diets aren’t effective either, as they slow down your metabolism, making weight loss harder. Instead, aim for a balanced diet with healthy foods in moderate portions. Watch your sugar, fat, and alcohol intake, and be mindful of party indulgences.
Similarly, if you always do the same moderate cardio workout, your body adapts after a few weeks, burning fewer calories over time. To lose fat, shorten your workouts but increase the intensity with sprint intervals.
The holidays can throw off your routine and add stress. Stress triggers cortisol production, a hormone that gives you energy. But constant stress keeps cortisol levels high, which can slow your metabolism and lead to weight gain. To manage stress, use simple strategies to stay calm and carry on.
Approach the holidays with these tips: track your weight, keep your diet in check, ramp up your workouts, and manage stress. By doing so, you’ll be back on track by late January.
