January is the month of fresh starts, resolutions, and goal-setting. But how do you want to approach it? Do you want to hit the ground running, or start after digging yourself out of a hole?
The reality is that the average American gains 1-2 pounds between Thanksgiving and New Year’s. What’s more concerning is that 25% of people still haven’t lost the holiday weight they gained from the year before. Over time, this can lead to bigger challenges and health concerns.
December is undeniably tough for maintaining a routine, so adjusting your expectations is key. Instead of trying to be perfect, focus on small, manageable steps to keep your momentum going. Here are some simple strategies to prevent holiday weight gain and start the new year on the right foot:
1. Aim for Two Workouts Per Week
While it might be difficult to stick to your usual schedule, aiming for just two workouts a week can help you maintain your routine. Treat anything beyond that as a bonus. The goal is to keep moving and avoid falling out of the habit altogether.
2. Walk as Much as Possible
Walking is one of the easiest ways to stay active during the holidays. Park further away in parking lots, take the stairs instead of the elevator, or go for a family stroll after meals. Small actions add up and keep your body in motion.
3. Stay Hydrated
Drinking water throughout the day helps you stay energized and can curb overeating. Keep a water bottle with you and make hydration a priority, especially during social events and big meals.
4. Prioritize Protein in Your Meals
Rather than trying to avoid all the festive treats, focus on adding more protein to your meals. Protein helps you feel full longer and prevents dramatic blood sugar spikes when eaten first. Start your plate with lean meats, eggs, or lean protein sources before moving on to other foods.
Final Thought: Small Efforts Add Up
The holidays don’t have to derail your progress. By making small adjustments and prioritizing simple habits, you can prevent weight gain and enter January feeling confident and ready to tackle your goals.
This December, don’t aim for perfection—aim for consistency. Your future self will thank you.
