4 Simple Methods to Combat Holiday Weight Gain
4 simple methods to combat weight gain we all can use and benefit from. Each method being quick, simple, and free or relatively low cost.
What is the most common guess for the amount of weight gained during the Holiday Season?
Holidays are a wonderful time of year. Family, friends, delicious food, gifts, fun, and more. A time of year when all the things you love come together. However, this equation tends to lead towards something else as well, gaining weight. In fact, the most common guess for the average weight gained during the holiday season is between 5 – 10 lbs!
What is the real average amount of weight gained during the holiday season?
Luckily, 5 – 10 pounds is not the case. The real number of pounds gained for the average person during the holiday season is far less, but still very significant. The average person gains between one to two pounds during the holidays. One to two pounds does not sound like much, right? Well, the one or two pounds we typically add, in most cases, does not come off. That is right, we fail to lose the added weight from our holiday celebrations. Which means over time, say 5-10 years, we realize we are 5-20 pounds heavier than our heyday holiday season.
How do you avoid the added pounds during the holiday season?
Take a simple approach using a combination of these 4 methods for combating holiday weight gain and enjoy your holiday season.
- The first of the five methods for combating holiday weight gain is the most logical option.
Do not put on the holiday weight. This can be controlled with two options. One, avoiding certain dishes high in fat, sugar, and unnecessary calories all together. But that is not what the holidays are for and Auntie Patricia certainly did not spend time preparing a delicious spread to go to waste. Therefore, the second option is to minimize your portions also known as portion control. Sample the foods calling your name but do not indulge in seconds, thirds, or especially the deadly fourths.
However, those bacon wrapped scallops, fried turkey, mashed potatoes, and homemade pie and ice-cream look mighty tasty. Well, if that is you, enjoy! But…
Increase Your Physical Activity
The holidays are for indulging right? Of course, to an extent, always weigh out the cost and be aware of the law of diminishing returns – The first cookie tastes so good, the second you bet, but then they just do not seem to deliver the satisfaction but they sure continue to deliver the calories. Therefore, increasing your physical activity or exercise makes a huge difference throughout your holiday season.
How much exercise and time is needed to make a difference?
Great question. When it comes to weight gain or loss. The equation is simple. When calorie intake is greater than the number of calories being burned the result is weight gain. When calorie intake is less than the number of calories being burned the result is weight loss.
- The average person burns 100 calories per one-mile walk
Here is a great article and chart to check ou t when it comes to walking and the number of calories burned. The after-burn is also a significant piece of the puzzle to remember as your efforts will bump your metabolism afterwards. See more on the after-burn here. Now let’s not get caught up in the numbers game for now as we are all different in how much we burn (depends on weight, metabolism, etc.) The important piece for us is doing it. The walk helps all of us and when you try it you will notice a difference. Add an Iso-Bow during your walk for added stretching, strengthening your range of motion, and extra calorie burn.
- A quick circuit set of pushups and air squats
A great way to boost your metabolism and strengthen your muscles. Try doing a 3 set circuit of 20 pushups and 40 air squats. This means do 20 pushups (drop to your knees if needed) and immediately follow with 40 air squats (ensure you legs are parallel when at your low point and your knees do not go over your toes), take a 20 second break, and repeat for a total of 3 sets.
- Build Your Strength
Another great method for combatting the infamous holiday weight gain is to improve your muscle mass and strength. Developing muscle will boost your metabolism and the more muscle you have, the more calories you will burn. Therefore, you are rewarded with improved gains as you progress. Not only will you experience the after-burn effect, your body will start to process calories more efficiently and burn more.
An effective way to build muscle are Isometric strength training techniques. One 7 second isometric hold engages more muscle fibers and can strengthen your muscles up to 66% faster than lifting weights for 3 sets of 10 repetitions. For more information check http://isofitness.uk/
Bullworker products use scientifically proven concepts of isometric strength training and give you plenty of options for targeting various muscle groups using low impact cross training. Leveraging the effectiveness of your Bullworker for quick workouts during the holiday season (and after) will give you efficient options to increase your strength fast and result in more calories being burned. Find a routine that works for you, whether it be a combination of a few exercises or a high intensity 30-minute workout, enjoy your holidays and don’t sweat the small stuff, or do 😊, and enjoy your new muscles too!
- Avoid certain foods and maintain portion control.
- Grab a friend, family member, pet, a few songs you enjoy, or anything else to accompany you and enjoy a brisk walk around the block. This will take all of fifteen minutes and provide plenty of benefit.
- Do some air squats and pushups; 40 air squats and 20 pushups, 3 rounds.
- Grab your favorite Bullworker product and build your strength fast and burn extra calories.
We hope you enjoyed these 4 methods for combating holiday weight gain and our recommendations for enjoying your holiday fun and having a handle on your weight and overall health.
*Point to remember the more intense your workout the less time you have to work out and the greater the after-burn.
Always consult your physician before engaging in physical exercise.