Tips to Avoid Holiday Weight Gain for Older Adults
With the holiday season right around the corner, holiday weight gain is a common concern!
And for all of us over 50, it seems like it can get harder year after year. Being a 58-year-old fitness trainer, I have a lot of experience helping my clients avoid (or lose) the weight gain that comes with a fun holiday season.
I recommend using simple strategies for people of any age to stay on track during the holidays.
Let’s look at the top causes of holiday weight gain and 9 strategies for avoiding it!
Causes of Holiday Weight Gain
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What causes us to gain that extra weight over the holiday season, exactly? Here are the biggest reasons:
Overindulgence: During the holidays, there’s often an abundance of delicious, high-calorie foods and drinks available, leading to overeating.
Lack of Physical Activity: With busy holiday schedules, people may find it challenging to maintain their regular exercise routines.
Emotional Eating: Stress, social pressures, and emotions can trigger unhealthy eating habits during the holidays.
Irregular Eating Patterns: Irregular meal timings and excessive snacking can disrupt the body’s natural hunger and fullness cues.
So, what can be done about it? The following are 9 tips for preventing that frustrating holiday weight gain.
Practice Mindful Eating
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It’s simple but game-changing: Be mindful of what you eat! Savor each bite, eat slowly, and pay attention to hunger and fullness cues. This can help in avoiding overindulgence.
Try Your Best to Stay Active Consistently
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It can be tough to stay on track with fitness and exercise during the holiday season, but it’s so important to stay physically active.
Short, effective workout routines can be done at home or in a limited space, and even a 10 or 20-minute workout is better than nothing! (And yes, a shorter workout can still make a difference!)
Here are three workouts you can try during the holidays:
10-Minute Workout To Blast Fat
10-Minute Morning Yoga To Get You Energized
10 Minutes for 10 Days Challenge
Plan Ahead
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Try to plan out your meals and workouts. This can include preparing healthy dishes for holiday gatherings and eating a balanced meal before heading out to parties to avoid excessive snacking.
Stay Hydrated
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Drinking water can help control appetite and prevent overeating. Remember to stay hydrated, especially if you’re drinking alcohol!
Alcoholic beverages are typically high in calories, and drinking water in between cocktails can help moderate how much you consume.
Incorporate Healthy Substitutions
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Try healthier alternatives to traditional holiday recipes. For example, you can use whole-grain flour, reduce sugar, or incorporate more vegetables into dishes.
Manage Stress
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Stress can lead to emotional eating, which is certainly common over the holidays. Try adding some stress-reducing activities to your routine, such as meditation, yoga, or deep breathing exercises to cope with holiday stressors.
Find a Support System
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Having a support system can make a huge difference! To help keep yourself active, share your fitness goals with friends or family members, or even find a workout buddy to stay motivated together.
You can also find a friend to help keep you accountable during holiday parties. Make a pact to take it easy on high-calorie foods and alcohol, and help each other stick to it!
Practice Moderation
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It’s okay to enjoy holiday treats in moderation! Just remember to be mindful of portion sizes and not to deprive yourself completely. Depriving often leads to binge eating, which you definitely don’t want!
Enjoy yourself (it’s the holidays, after all!), but try not to overdo it.
Get Enough Sleep
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Lack of sleep can disrupt hormones that regulate hunger and appetite. Plus, when you’re overly tired, you’re more likely to reach for sugary snacks and extra calories to keep you going.
Research has found that a lack of sleep, even in young adults, is associated with increased calorie intake, weight gain, and more belly fat.
Try to prioritize sleep and aim for 7-9 hours per night!
By following these strategies and maintaining a balanced approach to food and exercise, you can enjoy the holiday season without compromising your fitness goals. Remember, consistency and moderation are key to preventing holiday weight gain!
How Many Steps Do You Really Need A Day To Lose Weight?
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Are you wondering how many steps a day you need to lose weight?
When it comes to your daily step count, speed, intensity, and consistency actually matter more than just the total number if you’re serious about weight loss!
Here, we’ll explore how many steps a day are best for your weight loss goals.
How Many Steps Do You Really Need A Day To Lose Weight?
15 Best Mobility Exercises for Seniors to Stay Active
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One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is actually the thing that makes you look the oldest?
A quick mobility routine is often all it takes to start feeling better!
To see the benefits firsthand, try the 15 best mobility exercises to keep you in action and impact your overall health for years to come.
15 Best Mobility Exercises for Seniors to Stay Active
Yoga For Beginners | A Complete Guide To Get Started
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If you’ve wanted to begin yoga but don’t know where to start, have no fear! This yoga for beginners guide has everything you need to succeed.
Learn the different types and benefits of yoga, as well as guidance on how to get started and choose the practice that works best for you!