Holiday weight gain is common. Here’s how you can reverse it

Thanksgiving has just gone by. And it is just a few weeks until Christmas and New Year’s Day. This is the time of major indulgence in the festive season and ongoing wedding season, and it means a plethora of feasts. Holiday weight gain is a real concern for people, but being a little smart about your food and drink choices can help.

According to an international study cited on Harvard Health Publishing, a team of researchers decided to see if holiday indulgences were routinely associated with weight gain. They studied people celebrating Thanksgiving in the US, Easter in Germany, and Golden Week in Japan, as well as Christmas in all three countries. And participants’ weights were about 0.5 per cent higher 10 days after Christmas than they were 10 days before. The volunteers also gained an average of 0.2% to 0.3% over the other holidays.

That may not seem like a lot, but every gram counts when it comes to weight management.

Is it normal to gain weight during holidays?

Everyone loves holidays and looks forward to them. Holidays are a welcome change after stressful days at work. It is a time for bonding with family and friends. However, for most people, during holidays, their fitness routine may go for a toss. 

Dr Aparna Govil Bhasker, Consultant Bariatric and Laparoscopic Surgeon, Saifee, Apollo Spectra, Namaha and Currae Hospital, Mumbai, tells HealthShots, “Most people get off track from their exercise routine, are not able to follow the right kind of diet, and can sometimes end up overeating. As can be expected, it is quite common to gain weight during holidays. But once you are back, you need to get back on track and shed those extra kilos by following a healthy diet and lifestyle.”

So how do you reverse holiday weight gain?

Well, we know that it is really easy to gain weight during the holidays and it is really difficult to reverse, it but still by following these few tips may be worth a try.

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Here are ways to reverse holiday weight gain, as suggested by Dr Bhaskar: 

1. Stay hydrated

Of the weight gain during the holiday season, some of it is due to bloating. So, stay hydrated in order to flush some of the extra sodium and bloat from the body. Drinking water can also make you feel full, and you will avoid overeating.

2. Include a bowl of salad in the meal

Most people take the liberty of having their favourite foods during the holidays. Once the holiday is over, it is time to get back to eating healthy food. It is advisable to include fibre in the form of salad and fruits on a daily basis that consists of fresh vegetables, have a low carbohydrate diet, and add less oil and fats to your food.

3. Do not skip meals

After binge-eating over the holidays, you might feel like skipping meals entirely for a while in order to just balance it out. However, this will make you feel hungrier, which will make it more difficult to stick to a healthy meal plan. So, try to eat foods in smaller quantities without going overboard.

4. Say No to alcohol

After coming back from holidays, you will have to go easy on alcohol as too much of it can spoil your weight loss plan. Water is the best option when you wish to lose weight. Sodas are also loaded with extra calories and it will be a good option to chuck them.

5. Sleep on time

Sleep hygiene plays a very important role in maintaining a healthy weight. During holidays, most people party late at night and do not get enough sleep. Once you are back, tuck yourself in bed early. At least 6 to 8 hours of sleep is important for good sleep hygiene.

6. Decrease stress

Most people use holidays to de-stress. However, once you are back to the routine, try to stay away from stress. De-stress every day. Meditate, develop a hobby or stake up a sport. These go a long way in keeping stress at bay.

The holidays come and go. Instead of worrying about it, just follow these tips and manage your weight!