Most of us had put on some extra weight this year, even before the holidays got here. Stress, isolation, boredom, and even the extra time a lot of us have had most of this year can (and probably did) lead to gaining the dreaded ‘Quarantine 15,’ as some like to call it.
Throw in the holidays with all of the edible temptations laying around, and it’s enough to knock all but the most devoted fitness addicts off their lifestyles. Holiday weight gain is a real issue for most people, with most gaining at least a pound during each fall holiday.
If you gained some extra pounds and are in need of help, read on.
Step 1: Decide on a Goal
We all have an idea of what ‘perfect’ us would look like. For you, is it to see have an aesthetic mid section? Maybe you want to see your feet again? Perhaps you want to live a healthier lifestyle or be more mindful of what you put into your body after that holiday weight gain? Run a 5k? Regain mobility after an injury?
You don’t need to have an extreme goal in mind, like running a triathlon, to get yourself into better shape. Just pick something that is doable. Then, spell it out. Write it down and post it somewhere visible. Having well written goals you can see are motivational, but what makes a goal ‘good’?
In order to succeed, a goal must be specific, measurable, achievable, and, above all, sustainable. They must be SMART.
‘I want to lose weight.’
‘I will walk more.’
‘I will stop eating junk.’
Notice that these are vague goals, with hardly any idea of when they are complete or how to get there.
‘I want to lose 20 pounds in the first three months of 2021.’
‘I will have visible abs in time for the beach this summer.’
‘I will reduce my bodyfat percentage by 10% before the end of the year.’
Well defined goals that tell you what you want to do, and have a timeline for completion.
Step 2: Make A Plan
Once you know what you want to do, and when you want to reach your goals by, you can begin to build out a plan to reach that goal.
Compare where you currently are and the goal you set for yourself. Is it pretty far off, or can a few life changes turn it into an easily obtainable goal?
What do you need to do in order to get there?
If you gave yourself 3 months to lose 20 pounds, how many pounds is that per week in order to stay on track? How can you continue to lose weight week-over-week without fatigue? The easiest way is track your macros. Going on a calorie deficit of about 500 calories a day will yield you about a 1lb loss each week. How do you want to hit that goal? Eat less food, or do more activity?
Want to run your first 5k? Think about how far you can run now. How do you build up your endurance so you can cross that finish line on race day? Are you going with progressively longer distance jogs? Hill sprints? Intervals? Or are you going to mix it up a bit and do a little of everything?
Regardless of whether your goal is to slim down, bulk up, run further, lose the holiday weight gain, or build up your functional fitness level, you need steps in your plan so you can safely, and sustainably reach it.
Build out a periodized program that outlines what you are going to do, when, and for how long. Seeing it on paper can really get you heading in the right direction.
To hit your goals as quickly, and sustainably as possible, make sure that you include an equal emphasis on exercise and nutrition into the plan. Neglecting either will drastically slow down your progress.
The specifics of the path you choose to take to get there are up to you, but you can’t reach them if you don’t start.
Step 3: Enact Your Plan
Slow progress is better than no progress. It takes two, three, four months or more to see drastic changes in your physical appearance. You will see them before others do. Hit your plan and don’t quit.
Act it out. If your plan says take a 30 minute walk, do it. Does it have you putting down the cookie you just picked up? Then drop it.
If you find yourself falling off plan for a day (or more) pick it back up as soon as you realize.
Consistency is definitely key when it comes to making progress. If there were a miracle pill to melt away months/years worth of extra weight over night, we’d all be there, but it doesn’t exist. We need to put in the effort. Soon enough, that holiday weight gain will disappear.
Alternatively: Get Some Help. Join a CONDITIONERD Program
Certified Sports Nutritionists and Personal Trainers, like those found here, can help guide you on your pathway back to a good diet.
If you are looking for some help getting your self back on track for when we all emerge in the spring, check out what we have to offer here at Conditionerd. We can get you setup with a periodized workout plan, supplement information, and nutritional advice.
The only thing you need is some motivation and a willingness to change some old habits.
Generally, our clients start to see some pretty awesome changes in 2-3 months time, some sooner.
Click on the link below and get started melting away that holiday weight gain today.