Tips for Avoiding Holiday Weight Gain

Tips for Avoiding Holiday Weight Gain


We all know the holidays are filled with lots of good food, time away from home, and plenty of other distractions.  If you have struggled with gaining weight over the holiday   season, or would like to keep up the progress you have made in weight loss this year, try some of these tips. 


Avoid stress - Stress raises blood cortisol levels.  Having chronically high cortisol levels does many negative things to your body including increasing your appetite, affecting your sleep, destroying your immune system, and causing your blood sugar to go out of control. The first step to controlling your stress is recognizing what stresses you, and take action to control your response.  Go back and read this blog post by Elise for more info: Stress Management Strategies


Stick to your routine - Particularly I'm talking about exercise and eating habits. As busy as the holiday season gets, this is the most important time to stick to routines. If you come to the gym Tuesday/Thursday 5:30, don't let holiday distractions get in the way of that.  If you are traveling, there are plenty of easy workouts you could do with no equipment.  We will be including some travel workout videos in the next couple newsletters for you to try!  As far as food goes, always eat your normal meal. This is especially important if you have parties or other holiday things to attend, eating a healthy meal will make treats less tempting.  It also keeps your body from thinking its starving, which is what happens when you skip meals!


Set a new years goal - Taking a note from Ray’s talk on goals after the Murph, set yourself a goal for where you want to be at the end of the holiday. For example, “It’s January second and I have not gained any weight this holiday season, or “Its January second and I did not miss a workout.”    


Stay hydrated - Staying hydrated is always key to keeping body weight were it needs to be.  Our recommendation at KORE is to drink 1/2 of your bodyweight in pounds, in ounces of water every day.  For example if you weigh 200 pounds, you drink at least 100 ounces of water each day.  Don’t let this water get replaced by alcohol or other holiday drinks.  Also, don't forget that alcohol has calories in it, approximately 90 calories per drink and that is just the alcohol itself! Check out this infographic from Bulletproof about the spectrum of different types of drinks: Bullet proof hangover guide

Use your KORE community - ask your friends what they do to help avoid gaining weight and stick to healthy eating and exercise habits throughout the holidays.  Lots of popular holiday food recipes can be modified in simple ways to be healthier but still taste great!


This post was written by Jared Kauffman - CSCS, NASM-Corrective Exercise Specialist, Lead Trainer at KORE Wellness

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