If you’re like most people, a combination of too many delicious holiday treats and trying to stay warm during the long winter months results in some unsightly weight gain. Luckily, there are a few easy tips you can follow to help you quickly and healthily shed those extra holiday pounds.
Cardio Exercise
Cardio exercise is, at its most basic, the act of getting your heart pumping faster. Depending on your level of physical fitness, you can start with less taxing exercises like swimming or walking, or move up to more intense workouts such as bicycling, running, and callisthenics. Experts recommend elevating your heart rate for at least 20 minutes per day.
Lift Weights
Whether it’s at the gym or home, lifting weights is one of the best ways to convert unwanted fat into muscles. Experts recommend using resistance training techniques when it comes to lifting weights, which means that you use gravity and your own body to provide the resistance needed to build up your muscles. Each session will help rev up your metabolism and help you burn calories. Always start by warming up before performing any exercise.
Cut Back on the Carbs
While eating zero carbs is not recommended, it is a well-known fact that cutting back on starches, sugars, and carb-heavy foods help you lose fat quickly and easily. Every time you eat carbohydrates, your body has to respond by producing insulin whereas low-carb foods allow your body to work more efficiently. Most experts recommend keeping your carbohydrate intake to less than 30 grams per day.
Avoid foods like:
- Alcohol
- Pasta
- Bread – especially white, heavily refined flour bread
- Rice – especially white rice
- Potatoes
- Sugar-sweetened drinks
- Smoothies
- Energy bars
Eat More Protein
Protein not only helps you boost your metabolism, but it also helps you feel full for longer. Try to avoid heavily processed meats like sausages, sliced deli meat (with nitrates), and breaded products like fish fingers or chicken nuggets.
Experts recommend healthy meat choices like:
- Eggs – especially pastured organic eggs.
- Fish and seafood – especially those high in Omega-3 fatty acids
- Whole cuts of beef, chicken, pork, or lamb.
- Tofu or other soy-based foods
Eat Your Vegetables
No surprise here, but vegetables are good for you. Not only do they help satisfy your cravings by supplying your body with much-needed vitamins and minerals, vegetables also provide plenty of fibre. Consider these low-carb vegetable foods:
- Broccoli
- Celery
- Cabbage – including sauerkraut and fermented varieties
- Spinach
- Cauliflower
- Kale
- Cucumbers
- Swiss chard
- Bell/green peppers
- Mushrooms
- Garlic
- Onions
Plan Your Meals
Follow the adage of “Eat like a king in the morning and a pauper in the evening” when it comes to planning your meals. As for choosing what to eat, the basic rule of thumb is to mix one protein with one healthy fat and one or two low-carb vegetables.
Be sure to:
- Eat a high-protein breakfast.
- Drink a glass of water before each meal, including breakfast.
- Make sure you’re getting enough fibre.
- Choose whole foods over processed foods.
- Eat slowly and chew each bite thoroughly.
Take a look at our easy and healthy recipes for some new meal plan ideas to try.
Choose Healthy Fats
Despite its name, dietary fat doesn’t actually make you fat. And you need some level of fat to maintain a balanced diet, which is key in getting rid of those holiday pounds. Try to avoid trans fats, and eat as little fried food as possible. Instead, choose healthy fats such as:
- Olive oil
- Avocados
- Coconut oil
- Butter
Last, but not least, be sure to get enough sleep each night! Even if you regularly exercise and eat well, you’ll struggle with weight and other issues if your body isn’t getting enough rest.
By following these basic guidelines and consulting with your doctor, you’ll find that you’ll be shedding those unwanted holiday pounds in no time flat.
Originally published Dec 28, 2017; updated Jan 9, 2024
