Have you found yourself sneaking an extra glance in the mirror since the holidays? Don’t worry—you’re not alone. I’ll admit it: I’ve done it too.
Thanksgiving is a time for gratitude, family, and an incredible amount of food. But it’s also a time to pause and reflect on the calorie surplus that came along with the feast. And let’s face it, most of us have a fridge packed with leftovers to remind us just how indulgent the season can be.
While many believe the average holiday weight gain is over 5 pounds, research suggests a more realistic figure: 1-2 pounds. Here’s the catch—it’s not the gain itself that’s the problem. The real issue is what happens after.
The Compounding Effect of Holiday Weight
Most people don’t lose those extra pounds after the holidays. Over time, these small annual gains add up, much like compound interest. Only instead of growing your retirement savings, this weight accumulates in less desirable places.
You know how hard it is to lose even a couple of pounds if you’ve ever tried. That’s because losing a single pound requires a calorie deficit of 3,500 calories, or roughly 500 calories per day for a week.
So, how can you burn off 500 calories a day to stay ahead of the holiday bulge? Here are some effective options:
- HIIT Workout (30 minutes): Our HIIT classes are quick, effective, and a fun way to torch calories fast.
- Brisk Walk (90-120 minutes): Perfect for enjoying Rocklin’s beautiful trails while staying active.
- Running (60-90 minutes): A solid calorie burner if running is your thing.
- Strength Training (45-60 minutes): Build muscle and burn calories at the same time.
- Yard Work (60+ minutes): From raking leaves to trimming the bushes, your outdoor chores count too.
Let’s Talk About the “D Word”
Now, let’s address the elephant in the room: diet. If you’re not burning 500 calories every day through exercise, the remaining deficit has to come from what you eat.
Here’s a simple strategy:
- On days when you don’t exercise, eat less. You don’t have to meticulously count calories (though it helps); instead, aim to eat half or “less” of what you’d normally consume at each meal.
Want to supercharge your results? Try calorie tracking for a week using a free app like MacrosFirst. It’s an eye-opening experience that can guide your food choices without feeling restrictive.
Consistency is Key
Stopping holiday weight gain doesn’t have to be overwhelming. The secret lies in small, consistent actions:
- Aim for 5 days a week of calorie-burning activities.
- On rest days, balance it out by reducing your food intake.
Remember, it’s not about being perfect. It’s about being consistent.
Your Holiday Weight Solution Starts Here
Looking for a way to make calorie burning simple, effective, and even fun? Our 30-minute HIIT classes are the perfect solution. These quick sessions pack a punch, helping you stay active even during the busiest time of year.
If you’re ready to get started, email us at rocklin@shred27.com with “HIIT” and we’ll get you signed up for your first class.
Need help with the “D word”? We’ve got you covered there, too. Email rocklin@shred27.com with “DIET” to learn about our 6-week personalized kickstart program that will set you up for success in 2025.
Let’s tackle this together—you’ve got this!