Holidays can be a challenging time. Allowing ourselves to relax, we often forget about the need for moderation when our hand reaches for something incredibly tasty from the table. Overeating, lack of movement, going to bed late—all of these contribute to gaining extra weight and subsequent thoughts of getting rid of it.
How to avoid an overeating marathon during the holidays, and if it has happened, how to quickly return to normal and shed the weight? Dieticians have long had proven methods for quick body rehabilitation. AdmiGram.com explains how to rid your body of those extra pounds acquired while sitting at the festive table. The main thing is not to panic!
How to lose weight after the holidays: tips from dieticians
Calm down: it’s essential to read!
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If you feel like you’ve gained a lot over the holiday days, it’s likely an illusion. Dieticians assert that gaining excess weight in a matter of a few days is simply unrealistic. If you consistently overeat, symptoms of gastrointestinal tract disruption will appear on the second or third day. This particularly concerns the liver and stomach—those organs that deal with fats. The secretion of digestive juices and enzymes can malfunction, preventing one from eating so much further.
According to dieticians, a person with normal weight can gain about 1-2 pounds (0.5-1 kg) of fat in a week with reinforced nutrition. Hence, during one party or feast, you might gain 2-3 ounces (80-90 grams). If the next day you see a plus of 2-3 pounds (1-2 kg) on the scale, most of that weight is likely water. If you overate carrots, cabbage, or apples, it’s unlikely that anything will be deposited on your waist. Only fatty and sweet foods tend to contribute to the extra volume.
Recovery: where to start after the holidays
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Immediately after the holidays, nutritionists strongly advise against jumping into low-calorie diets or engaging in rigid fasting days. Instead, for several days after the feasting, it’s better to adhere to a recovery diet. The stomach is irritated after indulging. If there were any gastrointestinal diseases—gastritis, cholecystitis, kidney diseases—they could worsen. So, for about a week, to help your body recover, opt for enveloping, restorative food. For instance, vegetable puree soups, porridge cooked in milk or water (but without oil).
Fresh vegetables can be consumed, while fruits should be limited, preferably substituting them with dried fruits. Choose lean meats such as beef, veal, chicken, or fish prepared by steaming instead of fatty meats and fish. Eat meat no more than once a week, chicken 1-2 times a week, and fish 2 times a week. Keep the portions small—around 3-4 ounces (100-120 grams). The recovery diet excludes fried and spicy foods. It’s better to avoid coffee and strong tea, and be cautious even with herbal teas. The best drink is plain water, either cool or warm.
Minus a couple of pounds per week
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Even after your body has recovered, dieticians don’t recommend dubious express weight-loss methods. It’s better to simply switch to healthy eating habits. With a balanced diet, losing excess weight might not happen as rapidly as with strict fasting. However, what will definitely be lost is fat, not water or muscle.
Losing a couple of pounds per week, especially if the weight was recently gained, can be achieved easily and straightforwardly through proper nutrition. Fasting days are possible, but it should be a personalized scheme recommended by a doctor after consultation, examination, and reviewing test results. In any case, a fasting day can only be scheduled after eating a balanced diet for 1-2 weeks.
Three principles of a balanced diet
First Principle: Completeness
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Every day, the diet should comprise six food groups:
- Grains (including potatoes);
- Fruits, berries, dried fruits;
- Vegetables;
- Liquid dairy products;
- Protein-rich foods (meat, fish, poultry, eggs, cottage cheese, cheese);
- Fats (vegetable oil, seeds, nuts).
The quantity and type of food depend on the initial and desired weight. For instance, for a person weighing 150 pounds (70 kg) who wishes to lose a couple of pounds, a daily diet could be recommended as follows: 14-17 ounces (400-500 g) of vegetables, 10 ounces (300 g) of fruits, 15 US fl oz (400 ml) of liquid dairy products, 6 ounces (180 g) of proteins, 6 ounces (180 g) of cereals or pasta made from hard wheat, two potatoes, and 2 tablespoons of nuts.
Choose low-fat dairy products: cheese—maximum 20% fat, cottage cheese—up to 5%, milk and yogurt—up to 1.5%. Opt for lean meats and fish. Ensure a high intake of fiber, which requires energy for digestion. However, keep fat intake low to encourage the body to use its own fat stores.
Second Principle: Timing
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Dieticians often report a common mistake: many claim they don’t eat much but still gain weight. However, once they start keeping a food diary, it becomes apparent that they don’t have proper meals like breakfast, lunch, or dinner. Instead, they snack constantly, every hour. This approach is fundamentally wrong.
Gaps between meals should be no less than 3 and no more than 5 hours. Too long of a gap is also a mistake. For instance, there’s a belief that one should not eat two hours before and three hours after exercising. This is inaccurate. Healthy snacking, consisting of easily digestible carbs and some protein, should occur 30-60 minutes before a workout. Post-workout, it’s crucial to consume protein and carbs within 30-60 minutes: cottage cheese, eggs, chicken.
Third Principle: Adequate Fluid Intake and Exercise
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In theory, your body needs at least 1 US fl oz (30 ml) of liquid for every 2 pounds (1 kg) of weight. If you desire more, it’s not a problem. A rule of thumb is to base it on a one-third principle: two parts being plain water and one part being fruit or vegetable juices. However, avoid soda and other sugary drinks!
Dieticians emphasize that overexerting your body with intense workouts right after the holidays isn’t advisable. However, movement is essential. Engaging in simple walking, light jogging, or warm-ups is better. A 60-90 minute walk per day should suffice. As for running, 20-30 minutes of light jogging is recommended.
image on top: Karsten Winegeart / Unsplash
