Holidays are all about family reunions and get-togethers. If there's one thing that unites everyone during the holiday season, it's food that everybody wants too much on during this time of the year. Everyone starts on Thanksgiving and most likely ends binge-eating on New Year's Day. Because of this, you might notice some holiday gains.
All those inches you've added to your waist might force you to start the process of weight loss. If you're not sure how to make it happen, we have simple tips to help you on your holiday weight loss journey.
We've listed some of the simplest ways to contribute to successful weight loss. These tips should be the foundation of your fitness journey as you get back in shape for the new year.
Find Time to Workout
You might have a busy schedule at work, but if you want to focus on fitness, you need to save time for it. The answer to this dilemma is time management. Organize your schedule so you can make time for your workout sessions. Your workout routines depend upon the duration you've reserved for working out. There are workout routines you can find online that don't require you to go to the gym.
That's useful if you want to do your exercises at home. If you can manage to allot more than an hour for workouts, you can then spend it inside the gym. Hire a fitness coach who can teach you exercises that'll target parts of your body you'd want to work out. Your time at work can be a little hectic. But if you could spare at least an hour for working out, that would be a big help for your weight loss.
Working out is essential. On the other hand, diet will play a big role in your weight loss adventure post-holiday season. Of course, those holiday gains are caused by the food you eat. It's just normal to think that food will also be the solution for you to lose those holiday gains.
But this time, you're going to eat less of them instead. The best way to do this is by being cautious with your calorie intake. For it to be effective, you're going to have to involve a little Math to compute your calorie deficit. It's eating less than the required calories for you.
You need to compute it since it varies for each individual. Some apps can help you track calorie intake without missing other nutrients your body needs. You can also compute the calories you need to lose weight then make a meal plan.
One thing you have to consider is your health condition. You might have complications like an autoimmune disease or anything that can affect your diet. It's better to have a health coach or consult a dietitian to see which diet options will work best for you.
Don't Skip Breakfast
Most people say that breakfast is the most important meal of the day. They have a point. A hearty breakfast gives you the energy you need every time you go to work. It's important so you can do your tasks efficiently. But aside from this, it's also important if you're going to look at it from a dieting perspective. Not eating your breakfast can make you very hungry while you're at work.
The tendency is for you to eat much more during your lunchtime. Its effect might even last up to dinner. That's why you should never skip your breakfast so you can always have a balanced diet.
Your late-night binge-watching might lead you to gain more pounds. There's a simple explanation about gaining weight when staying up late at night instead of sleeping. A study shows that sleep deprivation can increase a person's level of ghrelin, which is a hunger hormone.
On the other hand, lack of sleep can cause a decrease in leptin level, the hormone responsible for a person’s fullness. These hormonal events can make you eat more carbohydrates to satisfy your hunger. That's why you need to make it a habit to sleep sufficiently to avoid additional weight gain.
Focusing on Mental Health
A hectic work schedule and lack of social life might give you stress. Managing your stress level is important if you want to lose weight. Research reveals that stress can trigger the release of cortisol hormones. If a person is always under constant stress, cortisol could stay longer in their bloodstream. The effect is an increase in appetite.
Managing your stress level is the only way to prevent this from happening. If there are ways to reduce your encounters from stressful situations, then do it. It's not just going to be good for your mental health but also your physical fitness.
Get rid of those holiday gains by giving these tips a try. But one thing you have to remember is to not feel too guilty about what you've eaten over the holidays. While you might have gained some weight because of the holidays, you have over ten months to work on losing them. You can do it.