
Did you gain weight during the holidays? Here’s what you should do
The holiday season is a time of celebration, connection, and indulgence. However, it often brings with it an unwelcome side effect: a few extra pounds. If you 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 holidays
Holidays are synonymous with get-togethers, festive meals and countless treats. For many, it’s the one time of year when schedules are relaxed and the focus shifts to family, friends and fun. However, this period of indulgence often means ignoring fitness routines and consuming more calories than usual. An abundance of high-calorie foods, desserts, and alcoholic beverages can add up quickly, making it common for people to see their weight increase.
Rather than feeling guilty, it’s important to recognize that gaining 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
Weight gain during the holidays isn’t just due to overeating, it’s a combination of several factors. Rich holiday foods are typically high in calories and portion sizes tend to be larger. This, combined with frequent snacking, leads to consuming more calories than the body burns. Many people skip workouts during the holidays due to busy schedules, travel, or simply because they want to relax. Less movement means fewer calories burned, which contributes to weight gain.
Stress and sleep disturbances during the holidays can further complicate matters. Late-night partying, 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 difficult to avoid indulgence. Understanding these triggers can help you identify habits that need adjusting as you work to lose weight during the holidays.
Set realistic goals
The first step in addressing holiday weight gain is to set realistic, achievable goals. Avoid drastic measures such as crash diets or excessive exercises, as they are unsustainable and can harm your body. Instead, aim for gradual improvements that align with your long-term health. Small, manageable goals, like 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. Instead of saying “I want to lose weight,” aim for something more concrete like “I want to lose a pound or two a week.”
Tracking your progress is another important step. Using tools like fitness apps or journals to track your progress can help you stay accountable and motivated. Realistic goals build confidence, keeping you motivated to stick to your plan and promoting long-term success.
Weight loss made simple
Losing weight is simple: eat fewer calories than you burn by managing your portions, choosing nutrient-dense foods, staying hydrated, reducing unnecessary calories and staying active consistently.
Weight loss doesn’t have to be complicated. Basically, it’s about consuming fewer calories than your body burns. Controlling portion sizes is an effective way to manage your calorie intake without eliminating your favorite foods. Eating nutrient-dense foods like vegetables, fruits, lean proteins, and whole grains can also help you feel fuller and more energetic. Staying hydrated is essential, as drinking water throughout the day can help control hunger and improve your metabolism.
Reducing your consumption of empty calories 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-vacation weight loss. Quick weight loss methods may seem tempting, but they often result in muscle loss, nutritional deficiencies, and a greater likelihood of weight regain. Instead, take a sustainable approach by engaging in regular exercise and balanced eating habits, even if progress seems slow. Recognize 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 creates habits that support long-term health.
Try martial arts
If you’re looking for an engaging and effective way to get into shape, martial arts could be the perfect solution. Training in disciplines like Brazilian Jiu-Jitsu, Muay Thai or boxing offers a fantastic full-body workout while teaching valuable self-defense skills. Martial arts training combines strength, cardio and flexibility exercises, helping you burn fat and tone muscles. In addition to the physical benefits, martial arts instill mental discipline, resilience and mindfulness, which can have a positive impact on 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 invigorate your fitness journey and provide a fun way to stay active.
Think long term
While it’s natural to want quick results, the key to lasting health is adopting habits that you stick with year-round. Focus on building a lifestyle that prioritizes overall well-being over the pursuit of 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 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 educate yourself about nutrition and fitness will also help you make informed decisions about your health. Thinking long term ensures that holiday weight gain becomes a temporary inconvenience rather than a recurring pattern.
Conclusion
Gaining weight during the holidays is a common experience, but it doesn’t have to derail your health and fitness goals. By setting realistic goals, 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 as important as the destination. Get started today, stay consistent, and enjoy the fruits of your hard work.
Do you need a hand? Head to any of our Evolve MMA locations and jumpstart your goals with a free, free trial class!
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