Enjoy the Holidays Without Packing on the Pounds
The holiday season is upon us, and with it comes a whirlwind of festive gatherings, indulgent feasts, and yes, a lot of stress. From Thanksgiving to New Year's Eve, this...
The holiday season is upon us, and with it comes a whirlwind of festive gatherings, indulgent feasts, and yes, a lot of stress. From Thanksgiving to New Year's Eve, this time of year is packed with opportunities to celebrate—and overeat. While it’s fun to enjoy all the rich foods and festive drinks, many of us end up facing the dreaded holiday weight gain. So, what can we do to navigate the holidays without feeling deprived, yet stay on track with our health goals?
We've gathered some helpful information to enjoy the best of both worlds this season!
The Reality of Holiday Weight Gain: What Do the Stats Say?
You’re probably not imagining it—weight gain during the holiday season is real. According to a study from the New England Journal of Medicine, the average person gains between 1-2 pounds during the holidays. While that may not sound like much, here's the kicker: most people don’t lose that weight after the holidays, and over time, these small gains can accumulate, leading to significant weight increase year after year .
A report by Cornell University found that people in the United States typically start gaining weight in October and hit their peak in late December. The combination of indulgent meals, increased alcohol consumption, and decreased physical activity results in what they’ve coined as the "holiday weight creep" .
Why Do We Overeat During the Holidays?
Holiday meals are often full of comfort foods, which are not only rich in fats and sugars but also serve as emotional pacifiers. Add in the stress of shopping, preparing, and navigating complex family dynamics, and it’s easy to see why many people turn to food for relief. In fact, studies have shown that stress triggers the release of cortisol, a hormone that increases appetite, particularly for sugary and high-fat foods . This is a double-edged sword: we’re more likely to eat poorly due to stress, which in turn makes us feel more sluggish and anxious, creating a vicious cycle.
The Solution: A Nutrition Plan Built for the Holidays
But fear not—there’s a way to enjoy the holidays without falling victim to the annual weight gain struggle. The key is to develop a strong nutrition and fitness plan that gives you the flexibility to enjoy your favorite holiday treats while staying on track with your goals. Not to mention finding creative recipes that provide macronutrient friendly options can help us stay on track with our fitness goals.
The foundation of any solid nutrition plan is understanding your macronutrient needs. Macronutrients, or “macros” for short, are the carbohydrates, proteins, and fats that provide your body with energy. By structuring your meals around a balanced intake of these macros, you can ensure that your body gets what it needs without overindulging.
Here’s why counting macros is so effective:
- Protein: Helps with muscle repair and keeps you full longer, reducing cravings.
- Carbohydrates: Provide energy for daily activities, especially important if you plan to stay active during the holidays.
- Fats: Support hormone function and help absorb essential vitamins.
A balanced macro plan allows you to enjoy holiday foods in moderation, fitting in indulgent treats while staying within your daily goals. If you know you’re attending a big holiday feast, plan ahead by adjusting your meals earlier in the day—load up on lean protein and veggies, then allow for more flexibility in your calorie intake during the big meal. Or prepare macro friendly options like those found in Camille's "Win in the Kitchen" cookbook or the "12 Days of Holiday Cookies" book. Both are full of excellent options to indulge without destroying your macros for the day.
Exercise: Your Holiday Secret Weapon
Another key component to avoiding holiday weight gain is maintaining an active lifestyle. While the holiday season can get busy, scheduling just 30 minutes of physical activity each day can make a massive difference. A study published in the European Journal of Clinical Nutrition showed that regular physical activity can help offset the calorie surplus most people encounter during the holidays.
Try fitting in some quick at-home workouts if you're short on time, or opt for activities that double as family fun, like ice skating, hiking, or even a brisk walk after a big meal. Using our Muscle Anarchy Express program is great during the holidays thanks to being able to get your workout done in about 45 minutes. Or with travel you might try Dumbbell Anarchy or Beach Babe, both of which utilize mostly bodyweight and dumbbells making them easy to do inside of hotel gyms when travelling.
Don’t Let Stress Derail You
We can’t talk about the holidays without addressing the mental stress that comes with them. Whether it's the financial pressure of gift-giving, the stress of traveling, or navigating family tensions, it’s easy to feel overwhelmed. This stress often triggers poor eating habits, as mentioned earlier.
That’s why it's crucial to prioritize stress management techniques during the holidays. Incorporating mindful practices such as yoga, meditation, or even just deep breathing can help keep cortisol levels in check. Another fantastic tool is planning your meals in advance—knowing what you’re going to eat ahead of time can reduce decision fatigue and help you stay on track.
Get Ahead of Holiday Weight Gain with the SHRED Nutrition Program
Ready to tackle the holidays head-on without gaining those extra pounds? We’ve got you covered. Our SHRED Nutrition Program is designed by experts Dave Lipson and Camille Leblanc-Bazinet to help you craft a personalized nutrition plan tailored to your needs.
With our guidance, you’ll learn how to balance your macros, incorporate exercise, and manage holiday stress—leaving you healthier, happier, and more in control of your nutrition, even during the most indulgent time of the year.
And for a limited time, we’re offering 20% off the Total SHRED program! This offer doesn’t apply to the SHRED Lite program, so take advantage of this exclusive deal and start your holiday season on the right foot.
A Happier, Healthier Holiday Is Within Reach
The holidays don’t have to mean weight gain, stress, and post-season regret. By adopting a strong, well-rounded plan focused on macronutrient balance, consistent exercise, and stress management, you can enjoy all the joys of the holiday season without the worry of packing on extra pounds.
Don’t wait until January to get back on track—take charge of your health now and start enjoying a happier, healthier holiday season today. Sign up for the Total SHRED Nutrition Program and make this the season where you indulge in the joy of the holidays without sacrificing your fitness goals.
Use the code "SHREDTOBER20" to save 20% on your first SHRED in October. (Offer expires October 11th, 2024 and does not apply to the SHRED Lite program.)
Resources:
- New England Journal of Medicine "Weight Gain over the Holidays in Three Countries"
- Cornell University "Now is the Lightest You Will Weigh All Year"
- European Journal of Clinical Nutrition "Effects of Exercise During the Holiday Season on Changes in Body Weight, Body Composition and Blood Pressure"