How to keep the holiday weight off next year
We all know the literal burden of holiday weight gain well. It seems like it sneaks up on us, and then suddenly we’re preparing to go back to work and notice that the scale is telling you that you’re ten pounds heavier than you were a month or two ago. Yikes! We generally offer plenty of tips to stay slim during the holiday season, before the weight gain becomes an issue, but we know that sometimes it gets away from you. Even with New Year’s Resolutions for weight loss, it’s very likely that the weight will come right back — 80% of people who lose weight end up gaining it back within a year. That’s not great to hear, but with the right focus on maintaining a healthy weight, you can figure out how to keep it off.
Holiday weight loss tips
Staying active is the most important thing you can do to maintain your weight.
Crash diets and exercise “boot camps” that end after 30-60 days may give you immediate results and a sudden drop in weight, but it won’t last. In order to maintain a healthy weight, your activity level must remain consistent and can never be abandoned outright. Don’t fret — your routine doesn’t have to be a hardcore Crossfit-style regimen in order to keep your weight down. One study showed that people who walk about five miles a day are more likely to keep the weight off. That’s certainly doable.
Start a food and activity journal.
The simple action of paying more attention to your calorie intake and output will help keep you accountable and give you a better grasp on how, when, and what you’re eating. Once you’ve reached a weight loss goal, it’s very easy to stop keeping track of calories and skip exercise, but doing so will almost certainly lead to your weight creeping back up. When you keep a regular diary, you can see the patterns in your daily life and learn what helps you — and what hinders you.
Always eat all your meals, especially breakfast.
Numerous studies have shown that skipping meals, particularly the first meal of the day, impacts your eating habits and can actually lead to weight gain. By having regular meals, especially earlier in the day, you have more opportunity to burn off the calories and maintain a functional metabolism. Hunger from missed meals can also cause you to overeat, so be careful.
Maintain a healthy balanced diet.
You’ve been hearing this one since grade school, but it’s still true! Getting the proper nutrients every day and maintaining a proper balance from a variety of foods will keep your body fine-tuned and feeling good. Fruits, veggies, lean protein, whole grains… they all help you function. Make sure you’re eating the proper portions!
Weigh yourself regularly, but don’t obsess.
Regular weigh-ins shouldn’t be used to guilt yourself or stress out when the number fluctuates. They’re a way to prevent surprises and make sure you’re on track, as well as showing you just how much your weight can fluctuate given the time of day, your water and salt intake, your exercise level, monthly hormonal changes, and more. In combination with a food and exercise diary, it lets you notice the patterns and not freak out when your weight fluctuates a tiny bit on a given week. It’s normal! The most important thing is maintaining a healthy weight.
These are the most effective tricks used by people who keep the weight off for two or more years. If you’d like additional guidance, contact Dr. Hubert’s office anytime!