Your Holiday Weight Loss Goals
Are Americans officially writing off the end of the year when it comes to their health? 2020 has definitely been an uphill battle for us all. It’s no surprise that many of us have abandoned our weight loss efforts and turned to food and alcohol for comfort!
It seems many Americans are taking a “start again in January” attitude when it comes to their health and fitness goals. In fact, according to a new study, as many as 45 percent of Americans say they’re postponing any resolution to eat clean or lose weight until after the festivities. So, are the rumors true? Have you thrown up your arms in a cloud of despair and abandoned ship?
For many, no matter how strict their diet, all bets are off as soon as the sweet potato casserole comes out of the oven on Thanksgiving Day. During the six-week stretch between Turkey Day and New Year’s, most of us fall off the weight loss wagon and completely lose our way.
Did you know that the average American consumes 4,500 calories and 230 grams of fat on just Thanksgiving Day alone? Studies tell us that the average American gains at least 2 pounds from Thanksgiving to New Year’s Day. The problem is, most people don’t lose this extra baggage. Therefore, holidays (no matter the time of year) can be one of the biggest contributors to our total annual weight gain.
Let’s be honest with each other. It’s been harder than ever, even for the best of us to stay committed to our health and fitness goals during these unprecedented times. We’ve dealt with the novel coronavirus for over 8 months and now we have a long, dark winter ahead of us.
We need a plan! After all we’re in this together. We need to enjoy the holidays, but also find a way to stay motivated to make healthy food choices and stay active. Here are a few tips to help you reach your holiday weight loss goals.
• Limit your dessert intake. Desserts are everywhere during the holiday season. Instead of taste-testing everything in sight, focus on your favorites and limit your portions.
• Step on the scale. Stepping on the scale once or twice a week during the holiday season can help keep your weight in check, allowing you to take action before you’ve completely fallen off the weight loss wagon.
• Don’t show up empty handed. Holiday parties can be a common setback in the battle against holiday weight gain. You can maintain control over what you eat by simply bringing your own healthy dish to share with others.
• Get your Zzzs. Sleep deprivation is quite common during the holidays and can contribute to weight gain. When we’re tired we tend to be hungrier, consume more calories, and exercise less.
• Eat balanced meals. Holiday meals are typically rich in carbs and low in protein. It’s important to include some protein with every meal, as it promotes fullness and helps with weight maintenance. Eating protein with meals also helps reduce calorie intake by reducing hunger and appetite.
• Don’t skip meals. Eat your normal meals at their regular scheduled times. You will be less likely to overeat if you keep yourself satisfied throughout the day.
• Go easy on the alcohol. Sorry guys, but alcohol can increase your appetite and lower your resolve to resist overeating. Many holiday drinks have as many or more calories than a dessert.
• Exercise daily. Thinking about going to the gym burns between zero and zero calories. Even if you only have the time to fit in twenty minutes a day, it’s better than doing nothing at all.
• Be active with family and friends. Sedentary activities, such as sitting on the couch, are common holiday traditions for many families. When this is accompanied by eating excessive amounts of food it’s a recipe for disaster. Get outside and enjoy seasonal activities the whole family can participate in.
• Learn to manage stress. Stress associated with the holidays can be a huge trigger for people with little or no self-control. Make sure you carve out some “you” time each day.
• Watch your portion sizes. When the holidays arrive, it can be easy to overindulge. Those who eat larger portions tend to gain weight more easily than those who do not. The best way to overcome this is to control portion sizes or use smaller plates.
• Draw the line. During the holiday season, many people have an “I’ll start tomorrow” mentality, which can end up prolonging unhealthy habits. If you’re serious about controlling your weight, it may be helpful to draw the line, set limits for yourself, and stick to your health and fitness goals.
Measure Your Waist to see if you are at risk.
Your waist circumference is a clue to whether you’re at higher risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. It’s easy to do and all you need is a tape measure.
• Start at the top of your hip bone, then bring the tape measure all the way around your body, level with your belly button.
• Make sure it’s not too tight and that it’s straight, even at the back. Don’t hold your breath while measuring.
• Check the number on the tape measure right after you exhale.
For your best health, your waist should be less than 40 inches around for men, and less than 35 inches around for women.
In Conclusion:
Be kind to your palate and your body this holiday season by practicing a mix of healthy habits and tasty indulgences. While staying on top of your weight goals can feel daunting during the holiday season, it is possible to keep things in check!
The key to reaching your holiday weight loss goals is to stay active and keep your eating to the holiday, not to the holiday season. I wish you joy, love, good health and happiness this holiday season. Let us hope that 2021 is better to us all!
I have been a personal trainer for over eighteen years and I absolutely love what I do. I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group, and the International Sports Science Association.
