How to avoid gaining weight during holidays? In this video, you'll discover a few tips on how to manage your diet during the holiday period.
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The majority of the yearly weight gain for most people happens during the holiday period. And people manage to "burn off" about half of the increased weight.
Over the course of many years, this compounds to a big weight gaining problems.
For those interested in weight loss holidays can be a stressful period. It's a time of the year where food is one thing we used to celebrate.
A recent study published in the New England Journal of Medicine looked at of the weight patterns of nearly 3000 individuals from the US, Germany, and Japan.
Researchers found that in the US, weight gaining starts around Thanksgiving and peaks around Christmas and the New Year. In Germany, people weighed the most around the Christmas/New Year holidays.
A lot of individuals say that the weight gain is because our body is "getting ready for the famine" meaning that we're prone to eat more because it's winter.
However, in Japan people weighed the most during late April / May which is exactly the period of their biggest holidays.
So it's not the winter.
Now, what can we do about this and how do we maximize results in terms of nutrition and training during holidays?
Tip #1 - Instead of focusing on severe diet restrictions and self-control take a diet break to maintenance calories.
And while you're consuming maintenance calories use that opportunity to workout and make gains in the gym.
Holidays can be the best time of the year for training. For me, this is a time when most of my PRs happen, and it's a time when I train the hardest.
Tip #2 - Use this as an opportunity to practice Intermittent Fasting
Fasting in the early morning can be a great way to manage your total daily calorie intake and create a big buffer for lunch and dinner.
Dropping the meal frequency from 4-5 meals to 2-3 meals can be a great way to enjoy big feasts without going over your daily calorie limit.
Tip #3 - Understand how your environment influences your food decisions
We, humans, are opportunistic eaters. When there's an opportunity to acquire a lot of energy from calorie dense highly palatable, high-fat, high sugar, foods, we'll go for it.
And during holidays there's plenty of opportunities to eat hyper-palatable food which is why it's important to be aware of how your brain works.
It comes down to being mindful and minimizing the number of calories you acquire from non-homeostatic eating (eating when you're not hungry).
It's okay to try everything and enjoy all the foods, but that doesn't mean you've suddenly "blown your diet, 1" and you have to eat a whole cake if you had done a slice.
Enjoy food, but be a bit picky about how you spend your calories.
As said in Tip #1, when you're on a diet break, you'll have a decent amount of calories to try out a lot of foods.
Focus on getting your protein, fruits, and veggies and then enjoy the rest.
If you're training in the gym, train a bit longer and harder to use the calories to make more gains.
In certain situations, the gym might not be available, and in that case, a simple body-weight workout will do the trick. You can download one for free at Hope you enjoyed!
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Studies:
https://www.ncbi.nlm.nih.gov/labs/articles/16806580/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2761536/
https://www.ncbi.nlm.nih.gov/pubmed/18951934
https://www.nejm.org/doi/full/10.1056/NEJMc1602012
https://www.ncbi.nlm.nih.gov/pubmed/11393299
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Sunny Day by Roulet
https://freemusicarchive.org/music/Roulet/Home_Again/03-Roulet-_Sunny_Day
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