Weight Loss Over the Holidays

Thanksgiving is over but now there are lots of new foods and sugary treats we’re bombarded with during the month of December. And as an added bonus, there’s more stress for many people, which often means more eating.

So how do you actually lose weight over the holidays and still get to eat some of your favorite foods and treats?

You start by understanding the basic math of weight loss.

1. One pound of fat = 3,500 calories.

2. If you want to lose 1 pound of fat per week, which is healthy maintainable weight loss, you must:

   • Eat 500 fewer calories per day (not realistic for most people), or

   • Burn 500 additional calories per day (also not realistic for most people), or

   • Eat 250 fewer calories per day while burning an additional 250 calories per day (very realistic for most people)

3. Be consistent most of the time and:

   • Be kind to yourself when you have an off day.

   • Be a bit more diligent in your efforts the next day.

Don’t give up just yet. I’m already hearing the reasons why you couldn’t possible start something like this in December.

You don’t have the time or energy … There are just too many extra sweets around … It’s too hard given all the holiday parties … etc.

Here’s how you succeed:

Food - Take this one day at a time and be as planful as you can each day.

• If you can eliminate one baked good from your diet per day, depending on the treat you may have already cut out 250+ calories, and then you’re pretty close to accomplishing your food goal for the day.

• If you don’t eat baked goods, eliminate one meat source per day (or have a much smaller portion than you normally would) and/or eat fewer carbohydrates.

• If you’re planning to consume alcohol, consider having a healthier food day to compensate for the extra calories you’ll be drinking.

Exercise - Remember that all movement is exercise and you don’t have to go to the gym to burn calories.

• Stand more than you sit when possible. One of my clients has been repeatedly vacuuming her house each week to burn extra calories and said her home has never been cleaner (plus it’s harder to eat while you’re moving).

• Stop looking for the closest parking spot when you go out. Give yourself the extra walk time when you’re shopping or doing errands.

• Figure out a system that will work for you to move more each day. This can include formal, scheduled exercise (at a time you’re most likely to be successful) or other movement that you’re not already doing during an average day.

  Activities that will burn 250 calories* — dancing (45 minutes), housecleaning (90 minutes), shopping (85 minutes), ping pong (50 minutes), playing with kids (60 minutes), hiking (30 minutes), walking (60 minutes)

Actions Steps:

1. Decide whether you really would like to lose or at least maintain your weight over the holiday season. (You’re still reading this so my guess is that you do!)

2. Take a couple of minutes each morning while drinking your coffee, tea, or other beverage to figure out how you can be successful in this day (given the information you just read above.)

3. Create a support and accountability plan with a friend or family member so you can help each other stay on track.

*These are general caloric guidelines. Your numbers will vary somewhat depending upon your weight and level of intensity related to each activity.