Holiday Weight Gain - Thoughts from a personal trainer

I have many personal training clients, as well as friends, who believe that they can and will gain a few pounds of weight over a holiday weekend.

Coming off a recent holiday, I'd had that same sentiment presented by clients and friends.

With the backing of science, we know that 3500 calories consumed equals 1 pound of fat gained. In order for us to gain a pound of fat we need to eat exactly 3500 calories above maintenance. That's a lot of food for 24 hours. Even for a weekend thats an extra 1750 each day.

Where we may run in to trouble is when we eat a little more than needed each day. It adds up after a few weeks or longer. So, what can we do? As a fitness professional, I would recommend portion control. If you don't want to measure your food, there are other tricks like the hand portion size guide. You can also practice intuitive eating. Eat slowly and try eating 1/3 less than you normally would in a meal. See if you feel content, hungry, or stuffed. Then you can begin to adjust to meet a content feeling.

For an added bonus - Remember the more you move the more calories you burn. According to medline.gov Standing burns more calories than sitting (186 calories vs. 139 calories). Walking at a moderate pace burns more calories than standing (324 calories vs. 186 calories). Try setting a goal to get outdoors and walk daily. Remember, it's the little actions we take daily that add up.

- Ethan Ma - SoFit SoCal

FAQs

How much weight does the average person gain during the holiday season?

Research suggests that most human beings benefit between 0.8 and 1.2 pounds for the duration of the holidays. This can look like a modest quantity, but it regularly does not decrease in the months that follow, which results in a gradual increase in weight over the years.

Can I enjoy holiday meals without ruining my fitness progress?

Yes, in a phrase. The secret to success is to devour consciously and in proportion. You can consume excursion goodies if you want to; however, you ought to additionally consider making better choices and getting regular exercise. You can preserve your health and development at some point of the holidays by way of planning your food and pushing yourself to be lively.

What’s the best way to get back on track after the holidays?

Start by means of placing sensible fitness goals and then gradually increasing the amount of activity you do. Focus on eating nicely, eating masses of water, and getting sufficient sleep. Don't let temporary screw ups get you down; staying steady is the most vital aspect. Getting back into your everyday ordinary will assist you in getting your momentum returned.

How important is exercise for managing holiday weight gain?

Consistent represents an essential component of maintaining a healthy weight during the forthcoming holiday season. Regular activity promotes calorie burning, the body, and enhances overall fitness. Moreover, brief intervals of activity, such as engaging in a brisk walk following contribute to effective weight management and assist in prevention.

How can working with a personal trainer help prevent holiday weight gain?

A personal trainer may create workout plans just for you that are based on your goals and degree of fitness. They provide you direction, inspiration, and duty over the Christmas season to help you stay on track. You may be confident that your workouts will be effective and help you reach your fitness objectives with their help.