Holidays are a time for fun, relaxation, and often, indulgence. And that’s okay! But what happens when we return home, step on the scales, and see the numbers have crept up? If you’ve found yourself in this situation, you’re not alone. This post will guide you through accepting holiday weight gain and getting back on your healthy eating plan if you choose to.
Understanding Holiday Weight Gain
The Science Behind It
Holiday weight gain is usually a result of increased calorie intake, dietary changes, and reduced physical activity. When we travel or have time off work, our normal routines go out the window. We eat out more, drink more and exercise less. It’s also worth noting that it’s not just fat we gain; water retention due to increased salt and carbohydrate intake also plays a significant role and this is something we often can’t control even if we are making healthy choices.
Temporary, Not Permanent
The good news is that much of the weight gained during a holiday is temporary. Our bodies retain a lot of water when we consume salty or carb-heavy foods. Once you return to your normal diet and routine, your body will naturally shed this excess water weight. It’s important not to panic at the initial number on the scale. Simply see it as a temporary gain and look at how you can make positive changes to reduce it in the coming weeks, remember it won’t happen overnight!
Metabolism and Activity Levels
Another factor in holiday weight gain is a decrease in physical activity. When on holiday, we often swap walking to work or the shops and gym sessions for lounging by the pool. This change in activity levels means fewer calories are burned, contributing to weight gain. However, this too is reversible once you reintroduce regular movement into your day when you are home.
Mental Health and Weight Gain
Acceptance Over Guilt
It’s easy to fall into a trap of guilt and self-criticism after realising you’ve put on a few pounds or so. However, this mindset can be harmful and is very counterproductive. Acceptance is the key. Understand that indulging during your holiday is a natural part of life and you need a holiday for your mental health and to avoid burnout. As long as you are not on holiday more than you are home and gain every time then it is a small blip in an otherwise good year. Don’t beat yourself up!
Positive Thinking
A positive mindset can make a world of difference. Instead of beating yourself up, focus on the wonderful holiday you had. Remember that enjoying food is part of that relaxation you needed. Acknowledge your indulgences without regret and put that energy into getting back on track.
Setting Realistic Expectations
Recognise that you can’t expect to lose holiday weight overnight. Setting unrealistic goals can lead to frustration and disappointment. Instead, aim for gradual progress. Small, consistent changes in your diet and exercise routine will lead to sustainable weight loss and help you stay positive.
Practical Tips
Set Realistic Goals
Start by setting achievable goals. Instead of aiming to lose all the holiday weight in a week, focus on small milestones. This could be as simple as cooking a healthy meal at home or taking a 30-minute walk each day. Celebrating these small non-scale victories will keep you motivated and on track.
Meal Planning and Preparation
Planning your meals can significantly help your weight loss. Take some time to plan a week’s worth of healthy meals. Focus on including a variety of fruits, vegetables, lean proteins, and whole grains. Batch cooking and prepping ingredients in advance can save time and reduce the temptation to order takeaway.
Gradually Reintroduce Exercise
Ease back into your fitness routine after a break. Start with light activities such as walking, yoga, or stretching. Gradually increase the intensity and duration of your workouts as your body readjusts. The key is to listen to your body and avoid pushing yourself too hard, too soon.
Getting Support
Building a Support Network
Surrounding yourself with like-minded friends can make all the difference. If you don’t have any friends who can join you then maybe join a local fitness class, a healthy eating group, or an online community where you can share your experiences and receive encouragement. Having friends on the same journey helps keep you accountable and motivated.
Professional Support
Sometimes, seeking advice from a professional can provide the guidance you need. Nutritionists, personal trainers, and wellness coaches can offer tailored advice and support to help you get back on track if you are struggling.
Conclusion
Holiday weight gain is a common experience that many of us face. It’s important to remember that indulging in the occasional treat is a normal part of life, and with the right mindset and approach, you can get back on track. By understanding the science behind weight gain you can turn this temporary weight gain around and be back to where you were soon enough.
Your health and wellness are a lifelong journey, not a destination. Be kind to yourself, celebrate your progress, and keep moving forward. And if you’re looking for more tips and support, sign up for my newsletter. Together, we can achieve our health goals and enjoy every step of the way.
Share Your Journey
Have you experienced holiday weight gain? How did you get back on track? Share your experiences and tips in the comments below. Let’s support each other on this path to health and wellness.
