Gained Weight Over The Holidays? Here’s What You Should Do

The holiday season is a time for celebration, connection, and indulgence. However, it often comes with an unwelcome side effect: a few extra pounds. If you’ve gained weight over the holidays, don’t worry—this article will guide you on how to get back on track and maintain a healthy lifestyle by working out.

The Reality Of The Holidays

The holidays are synonymous with gatherings, festive meals, and countless treats. For many, it’s the only time of the year when schedules are relaxed, and the focus shifts to family, friends, and enjoyment. However, this period of indulgence often means ignoring fitness routines and consuming more calories than usual. The abundance of high-calorie foods, desserts, and alcoholic beverages can quickly add up, making it common for people to see their weight creep up.

Rather than feeling guilty about it, it’s important to recognize that gaining a little weight during the holidays is normal. The key is to approach it with a mindset of progress, not perfection, and take deliberate steps to regain control of your health.

Why People Gain Weight

Holiday weight gain isn’t just about overeating — it’s a combination of several factors. Rich holiday foods are typically calorie-dense, and portion sizes tend to be larger. Coupled with frequent snacking, this leads to consuming more calories than your body burns. Many people skip workouts during the holidays due to packed schedules, travel, or simply wanting to relax. Less movement means fewer calories burned, which contributes to weight gain.

Stress and disrupted sleep patterns during the holidays can further complicate matters. Late-night celebrations, irregular routines, and holiday stress can affect hormones that regulate appetite, often leading to increased cravings for sugary and fatty foods. Additionally, family traditions and social obligations centered around food can make it hard to avoid indulgence. Understanding these triggers can help you identify habits that need adjustment as you work toward shedding holiday weight.

Setting Realistic Goals

The first step in addressing holiday weight gain is setting realistic and achievable goals. Avoid drastic measures like crash diets or excessive exercise routines, as they are unsustainable and can harm your body. Instead, aim for gradual improvements that align with your long-term health. Small, manageable goals, such as drinking more water, getting enough sleep, or exercising a few times a week, can make a big difference. It’s also helpful to be specific in your goals. Rather than saying, “I want to lose weight,” aim for something more concrete like, “I want to lose one to two pounds per week.”

Tracking your progress is another important step. Using tools like fitness apps or journals to monitor your journey can help you stay accountable and motivated. Realistic goals build confidence, keeping you motivated to stick with your plan and fostering long-term success.

Weight Loss Made Simple

Weight loss is simple: eat fewer calories than you burn by managing portions, choosing nutrient-dense foods, staying hydrated, cutting empty calories, and staying active consistently.

Weight loss doesn’t have to be complicated. At its core, it’s about consuming fewer calories than your body burns. Controlling portion sizes is one effective way to manage calorie intake without cutting out your favorite foods. Eating nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains can also help you feel fuller and more energized. Staying hydrated is essential, as drinking water throughout the day can help control hunger and improve metabolism.

Reducing empty calorie consumption is another simple step. Limiting sugary drinks, alcohol, and snacks that provide little nutritional value can significantly reduce your calorie intake. Pairing these dietary changes with regular physical activity, such as walking, jogging, or cycling, creates a calorie deficit that promotes weight loss. Consistency in these habits is key to achieving sustainable results.

Slow And Steady

The phrase “slow and steady wins the race” applies perfectly to post-holiday weight loss. Rapid weight loss methods may seem tempting, but they often result in muscle loss, nutrient deficiencies, and a higher likelihood of regaining weight. Instead, take a sustainable approach by committing to regular exercise and balanced eating habits, even if progress feels slow. Acknowledge and celebrate milestones along the way, whether it’s losing a few pounds or completing a fitness challenge. Remember that the weight didn’t appear overnight, and it won’t disappear overnight either. This approach not only helps you lose weight but also builds habits that support long-term health.

Trying Out Martial Arts

If you’re looking for an engaging and effective way to get back in shape, martial arts might be the perfect solution. Training in disciplines like Brazilian Jiu-Jitsu, Muay Thai, or boxing offers a fantastic full-body workout while also teaching valuable self-defense skills. Martial arts training combines strength, cardio, and flexibility exercises, helping you burn fat and tone muscles. Beyond physical benefits, martial arts instill mental discipline, resilience, and mindfulness, which can positively impact other areas of your life, including fitness and nutrition.

Joining a martial arts gym also provides a sense of community and camaraderie. Training with others who share your goals can be motivating and help you stay consistent. Martial arts classes are dynamic and exciting, making them a refreshing alternative to repetitive gym workouts. Whether you’re a beginner or have some experience, martial arts can reinvigorate your fitness journey and provide a fun way to stay active.

Thinking Long Term

While it’s natural to want quick results, the key to lasting health is adopting habits that you can maintain year-round. Focus on building a lifestyle that prioritizes overall well-being rather than chasing short-term goals. Creating a balanced routine that includes exercise, meal preparation, and relaxation can help you maintain your progress. Enjoying treats in moderation ensures that you don’t feel deprived while staying on track.

Sharing your goals with friends, family, or a coach can provide encouragement and accountability. Continuing to learn about nutrition and fitness will also help you make informed decisions for your health. Thinking long-term ensures that your holiday weight gain becomes a temporary blip rather than a recurring pattern.

Conclusion

Gaining weight over the holidays is a common experience, but it doesn’t have to derail your health and fitness goals. By setting realistic objectives, simplifying your approach to weight loss, and exploring activities like martial arts, you can get back on track and build a healthier lifestyle. Remember, progress takes time, and the journey is just as important as the destination. Start today, stay consistent, and enjoy the rewards of your hard work.

Need a helping hand? Head down to any of our Evolve MMA outlets and kickstart your objectives with a free complimentary trial class!

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