Whether you love it or dread it, the holiday season is just around the corner. Temptations are at every corner of every table, waiting to be enjoyed (or later regretted).
Believe it or not, keeping weight off throughout the holidays and enjoying yourself is possible. Many people adopt an all-or-nothing mindset during this time of year, choosing to give up on all health efforts and nosedive as we head into New Year’s. This cycle is further perpetuated by unrealistic New Year’s resolutions that rarely get accomplished. Fear not, this article will help you navigate these treacherous waters. Keep reading to learn more.
A 2017 meta-analysis from the Journal of Obesity found that the average adult gains anywhere from 0.5-2 pounds each holiday season with no subsequent weight loss. This gradual weight gain can lead to chronic disease over time.
While many people overindulge due to temptation, others might “stress eat” due to family dynamics, holiday planning, etc. So how can we avoid this? One key to success is building healthy, sustainable habits in the month(s) prior. One clear habit to build on is a fitness routine. Activities such as strength training and high-intensity interval training have robust effects on boosting metabolism, burning calories and regulating hunger signals. These exercise routines do not have to be time-consuming, but they are high in effort.
While exercise is great, it can be challenging to burn off pecan pie and the like. This is where mindful eating comes into play. Mindful eating means recognizing hunger and fullness cues, eating slowly, and controlling portions. We are not saying that treats cannot be enjoyed, just controlled.
Another form of mindful eating is substituting some ingredients in recipes for lower-calorie options. For example, using low-calorie sweeteners like Splenda or Stevia in place of sugar, or less oil in baked goods.
If starting these habits feels intimidating, create a fitness challenge. Challenging yourself is a powerful tool that can be leveraged during this holiday season. Setting reasonable goals can boost confidence and prevent weight gain. Examples include learning to track calories daily or exercising a certain number of times each week. Achieving these small goals can be motivating and help sustain momentum. Getting a buddy to join you can make this process smoother and more enjoyable. Talk to a friend, co-worker or loved one with similar goals, and tackle this holiday season together.
Finally, make an effort to mentally prepare for what you are taking on. Thoughts of giving up will appear, some days will be worse than others, and motivation will fluctuate. What matters most is simply not giving up. Did you have a huge cheat meal? Skip a week of workouts? It happens to the best of us. Regroup and take action. This mindset will allow you to enjoy holiday food and enter the new year with no regrets and no need to “work off” the mistakes of the last two months.
It would be a mistake to believe these goals are not possible for you. As you take charge this holiday season, remember to embrace moderation over restriction and consistency over perfection.
So what’s stopping you? If you need help taking charge of your health, reach out to us at the Bradley Wellness Center. As personal trainers, we specialize in helping everyday people become their healthiest self. Take charge today, and become the best version of you.
Mitchell Arthur is a personal trainer at the Bradley Wellness Center.