Recently I gave a presentation at an event on surviving the holiday weight gain, and I thought it’d be prudent to share in a blog post since this is useful information everyone can use going into the holiday season…
The Stats:
75% of annual weight gain takes place during the holidays
The average person gains between 5 – 10 lbs of fat between Thanksgiving and Christmas
Overweight people are at higher risk for holiday weight gain
Formerly overweight are at higher risk of regaining the weight they lost
Studies have shown people who start at a higher BMI tend to gain more weight. 20% of obese subjects and 10% of overweight subjects gained more than 5 pounds, compared with only 5% of non-overweight people gaining weight.
This study tracked 178 successful weight losers (people who had lost at least 77 pounds and kept it off for at least a few years), and 101 normal-weight people who had never been overweight. Despite making more careful plans and working harder to maintain their weight, 39% of the weight-losers gained at least 2.2 pounds over the holiday, compared to 17% of the normal-weight group.
What Causes the Weight Gain?
Social Pressure- from parties and social gatherings…. You’ve gotta eat grandma’s cookies right?
Stress- both in the form of financial, planning/ logistics, and who doesn’t love a good visit from the in laws? (love ya Chandler’s đ
Breaking from routine- of course we have so much crap going on, who’s got time for a workout?
What that means for you
Chances are youâre in one of those groups mentioned earlier so the likelihood of you gaining weight is higher.
5 lbs a year added onto your waist over 5 years is 25lbs of extra fat… #mathisnofun
If you donât set yourself up for success this holiday season, you may spend the rest of the year regretting it…. New Year’s resolutions anyone?
Here are the 4 Steps to Surviving the holidays
Focus On Good Nutrition
Learn the right things to eat
Plan vices ahead of time and set a weekly limit, for example, ‘Plan to only have 1 glass of wine a week.’
Never go to a dinner party hungry. If you eat a small meal of something healthy before you go, you’ll be less likely to binge on bad stuff.
Pick 1 indulgence and have it at dinner. If you must have something, pick one thing and have it after dinner.
Plan 1-2 meals a week and go to town. Plan the parties in and eat well throughout the week, that way the 1-2 big meals won’t negatively impact you.
Hold Yourself Accountable
Keep a food and exercise journal. By writing everything down, you can keep track of what you’re doing and things won’t get too out of hand.
Find an accountability group. If you find a buddy that can hold you accountable it’ll help you stay on track. Hit up some gym friends and hold each other accountable.
Hire a professional to keep you accountable. If you’re a member of our program, you’ve got us available. If you’re not, hire a coach to keep you accountable.
Exercise
Exercise first thing in the morning. Studies have shown that even doing 10 minutes of exercise first thing in the morning will boost metabolism and allow your body to perform better all day.
Plan your days that youâre going to the gym. If you pencil them in on the calendar you’ll be less likely to skip or let things get in the way. Most people take off exercising during the holiday season then they realize when itâs too late to join a gym in January. The key is to continue your progress now, or even start working out now, that way youâll set yourself up for success.
Exercise around meal times. If you do 5-10 minutes of exercise 20 minutes before and or within 30 minutes after a meal you can mitigate the negative impact of that meal.
Hire a qualified fitness professional. Of course, working with a coach always helps.
De-Stress
Breath. The 4-7-8 method is a really great method used to decrease stress. Breath in through your nose for 4 seconds, hold for 7 seconds and exhale with a slight audible sound for 8 seconds. Studies have shown when you do this for 4 cycles it decreases your blood pressure, and heart rate, and physically changes your emotional state by decreasing your hormonal stress levels.
Join a fitness program that takes the stress out of worrying about what to do.
Eliminate excuses for not being successful.
Plan 1-2 nights a week and go to town at that meal. Eating unhealthy 2 nights a week wonât negatively impact you, and can be a great stress relief.
I hope this helps you get through the holidays, remember to keep exercising and let’s set ourselves up for the new year.
12-16-15 WOD
Strength:
Tall Clean and Jerk
Snatch Pulls
Met Con:
Toes to bar/ KTE x 7
Hang Power Clean x 7 (unbroken)
Front Squat x 7
5 rounds for time