The holidays are near and it’s that time of the year where staying on track with your health/fitness goals may seem impossibly daunting because of all the parties, big celebratory meals and reduction in exercise. The fact is that the holiday season is when people tend to gain the most weight in the shortest amount of time, during the 4-week period the amount gained is usually around two pounds or one kilogram. It doesn’t sound like much, but most people don’t lose this weight once they’ve gained it and after a few years they find themselves to be obese increasing the chances of them getting heart disease, cancer and diabetes.
The good news is that you can still have fun without gaining all that excess weight by using these 5 quick and easy tips:
1. Weigh Yourself Every Morning
This may seem too easy and basic to help, but stepping on the scale every morning will allow you to keep a conscious number of your current weight in your mind throughout the day. So if you end up gaining a pound or two one day then you’ll feel obligated to eat less the following day, ensuring you maintain your weight or even lose some.
2. Add More Intensity To Your Workout Routine
By adding more intensity to your workout routine you will burn a lot more calories not only in the gym, but also out of the gym. To add more intensity to you workout routine you can either do a dropset (for your last set of the exercise you use the same weight as before and do as many reps as possible then “drop” the weight and do as many reps as possible, then drop the weight one last time and rep it out until failure) or superset (a combination of 2-3 exercises that either work the same body part or opposing muscle groups done back to back with no rest inbetween, once you finish the first set of all the exercises then rest for no longer than 2 minutes and hit it again for the amount of sets you’re supposed to do).
3. Try Intermittent Fasting
Intermittent fasting is when you do not consume any calories for anywhere between 16 -24 hours. You are allowed to drink liquids such as water, coffee, diet sodas and take supplements such as BCAAs, Creatine, Pre-Workout, Fish oils as long as they contain little to no calories. So once you break your fast you can have 1 or 2 big celebratory meals without going over you caloric maintenance, therefore preventing weight gain.
4. Get Plenty Of Sleep
Sleep deprivation is very common during the holidays due to all the things you have going on. The biggest problem with those who don’t sleep enough is that they tend to consume more calories and get less exercise in which may cause weight gain. So try to get around 7-9 hours of sleep everyday if possible.
5. Always Plan Ahead
If you know that you’re going to have a big celebratory meal on a particular day then you should always plan ahead by eating something light or fast the whole day until the big meal so that you can consciously indulge/overeat without feeling any guilt after.
So if you’re willing to follow these 5 tips then you won’t have to worry about holiday weight gain ever again and if you have anymore questions about holiday weight gain or these 5 tips then feel free to comment below.