So here’s what seems to be the truth:
On average? The general amount of weight people gain over the holiday is just under one pound.
Doesn’t seem so bad right? But there are a few BUTs that I have to add to this:
- If you are already overweight that number jumps on average to five pounds
- This is weight that is generally not LOST once it’s put on
- This weight gained over about six weeks contributes to 51% of the population’s annual weight gain
- Obesity has increased 50% in the past ten years – and once it happens (meaning a body fat percentage of 30% or more) it’s a lot of dedicated work to turn around
- Women on average gain 5.2% body fat in the decade after they turn 25, but 6% gain 25% body fat during that same time
- [thanks to SOURCE and SOURCE for these stats]
So here’s what to take from this:
Most people THINK they gain more than they do over the holidays – which is good news in a sense – but KNOW YOUR RISK. If you are overweight or have been in the past you are much more susceptible to this crazy holiday side-effect!
Here’s why:
Social Gatherings Woman!
- Peer Pressure
- Lack of (healthy!) Options
- Guilt or Worry of Being Offensive
- BOOZE!
CHAOTIC Schedules!
- Prepping ANYTHING is HARD
- Additional Errands, Cooking, Shopping, Get Togethers!
- Add-In The Same For Family Members!
- Routines Get DUMPED
EMOTIONS!
- Holidays Bring Up STUFF – Good or Bad
- Emotional Attachment
- Comfort Foods and Foods From Childhood
- Events Tied to Food
THE FREAKING STRESS!
- TO-DO Lists
- Financial Planning
- The People Counting On You!
- Fitting It All In
Here’s the thing – in life, we get what we WANT.
We get what we want…
If you want something bad enough, you will fight tooth and nail for it until you get it. So if you know you WANT to maintain (or even DROP) weight this holiday? You will.
If you don’t want to? You won’t. If reading this next little bit that’ll help you out this holiday seems like too much right now – and implementing it seems down right impossible – just take a moment to be honest with yourself. You WANT your current situation MORE.
But if your ready for some ACTION?
Here we go:
Fish Oil: Why Do You Need It?
It boosts how many calories you burn AND increases fat burning while you do any kind of low-intensity movement. Oh, and it makes your muscles wanna grow.
How Do You GET It?
Your fish oil supplement should never smell fishy and rotten – if it does? It probably is. If you want something super easy to get down? Krill oil is an awesome choice (absorbing at 900% of your typical fish oil!). Freeze your capsules and take 2-3g a day! The freezing should stop any weirdo fish burp effects.
If you are lactating? Do yourself and baby a big favour and choose a high DHA (high quality!) supplement.
Eat More Healthy Fat In General: Why Do This?
It helps you to not gain weight and in fact with added healthy fat the average person actually LOOSES weight. This happens without even switching the overall ‘amount’ of calories you take in! Plus – it doesn’t reek havoc on your digestion-related hormones (think insulin) that are responsible for fat storage like sugar does. Basically, this means when you eat healthy fat the hormones that are released to store fat just aren’t released. Awesome? Yes.
How Do You GET It?
First of all – don’t ever listen to advertisements or packaging! Here’s what you do: eat an avocado, eat nuts, eat seeds (chia, hemp, pumpkin, ground flax), eat oil (olive, grapeseed), eat butter, eat lard, eat coconut/coconut oil, eat dark chocolate, eat full-fat dairy, eat eggs, eat nut butters, eat cream! Ya getting the picture?
Goals: Why Do You Need Them?
If you don’t set your darned GOAL, you can’t possibly achieve your dream! It’s like getting in your car, having no idea where you are going, not setting your GPS, and expecting to magically show up somewhere. Does that sound remotely ok to you?
[ SIDE NOTE: it IS a holiday but it’s not a cheat MONTH. Everyday is STILL an opportunity to achieve your exceptional life! ]
How Do You DO It?
First of all – you don’t have to do anything that other people are doing. You have permission to do it differently. This is YOUR time on this planet and you need to do YOU because everyday you exchange your actions for a day of your life. You’ve got to make them matter.
Your goals are personal. They can be outcome based or (and!) behaviour based – meaning, “I want to drop 10lbs by January 15th” (outcome) and “I want to eat vegetables at every meal” (behaviour). I suggest a mix of both.
But the REAL key is to think big picture. And make it emotional.
Here’s what I mean: You want to eat vegetables everyday so you can drop 10lbs. You want to drop 10lbs so you can feel confident. You want to feel confident because you want self-love. You want self-love because you want to be happy.
If you fast-tract all of that – you want to eat vegetables everyday because you want HAPPINESS. If you focus and visualize happiness every.single.day then the universe will present all the little serendipities you need in order to achieve it. Trust that the infinite knowledge of the universe has your back;)
Strategy: Why Do I Need One?
Not having a strategy is like making Hollandaise sauce without a recipe. Think about that. You know it’s yellow, you know it’s delicious, but what else do you really know? (Barring you being some sort of awesome chef who just knows these things..)
How Do You DO It?
Having a strategy is easy. You look at everything that could F things up for you – all of your challenges and limitations – and list them down. Then you come up with solutions for each one and begin to implement them daily.
What isn’t easy? Is you THINKING that this is hard. If you judge the process before you start then you won’t succeed. Think about the women who NAIL the holidays – the scheduling, the chaos, the food, the decorating, the outfits, the hair, the solo during Silent Night (or whatever.. you get me). What do you think about her? Do you think it all just happens for her? Or do you picture her A-Type personality lists and Post-It Notes with disdain? Either way do you see it negatively or do you wanna give her a HIGH FIVE.
You don’t have to do everything perfectly – but you do have to give yourself a BREAK and make it easier. And this is what planning does. Take 10 minutes in your morning to reflect, to practice gratitude, and to set your goals for the day. Take 10 minutes to plan your overall Holiday Strategy: the routine. When will you get your physical activity on every day, how will you plan your meals so that your body and mind function at optimal levels and give you tons of freaking energy, and how will you deal with the extra stresses of the holiday physically, mentally, and emotionally.
Be gracious with yourself and take this time.
Be prepped. Be ready. BE THE JINGLE. Have an awesome holiday.
