The holidays can be a very fun time of year, but it’s also a time when many adults struggle with overeating and weight gain. After all, this time of year is characterized by higher-calorie “comfort” foods, sweet treats, and higher consumption of alcohol, not to mention a more sedentary, less active lifestyle.
Fortunately, there are some simple ways to help shed holiday pounds and maintain a healthier weight, while still enjoying the holidays all the same. In addition to more general tips, this article will also cover some additional helpful tips, such as what vitamins are good for losing belly fat, and other supportive nutrients for weight loss.
Causes of Holiday Weight Gain
The holiday season, which is often regarded as the last week of November through the first or second week of January, is a time of year that many adults gain weight. While research shows that this weight gain is actually less than most people imagine (usually no more than 2 pounds), it has a big impact over time. This is especially true since people don’t often lose this weight in the spring or summer, so this leads to a couple extra pounds gained every year.
The holidays can be a particularly difficult time to lose weight, even in self-motivated and health-conscious individuals. Essentially, this is because the holidays are often a time of celebration and social gatherings, filled with calorie-rich foods (especially ones higher in fat and sugar), along with a decrease in physical activity. As a result, these calories can easily add up, leading to weight gain even in mindful individuals.
5 Easy Ways to Help with Holiday Weight Loss
While it is no doubt harder to lose weight during the holiday season, it can certainly be done. In fact, there are several easy ways to navigate this time of year without gaining weight.
Maintain an Exercise Regimen
While the colder months often make exercise outside more difficult, it’s still important to maintain an exercise routine. Even just 20 minutes per day can be a great way to burn a few more calories, while also promoting better overall health, which both will help with weight loss. The key is to do what you enjoy, whether that’s walking, weight training, swimming, or whatever else.
Practice Portion Control
Portion control limits the volume of food that is eaten, which is especially helpful during the holidays, given that many of the foods are very calorie-dense and can easily put one into a caloric surplus for the day. This doesn’t have to be done with every food, but should likely be done with desserts and heavy snacks.
Manage Stress
Stress increases hunger hormones and cravings, which can lead to overindulgence and weight gain. While it’s impossible to eliminate stress, especially during the busy holidays, there are ways to manage and lower it, such as through adequate sleep, mindfulness/meditation, social support, deep breathing, and dedicated relaxation blocks during the day.
Eat More of the Good Stuff
While the holidays often are filled with many unhealthy foods, meals are often featured by many protein and fiber-packed dishes, too, such as meats, potato dishes, and cooked vegetables. It’s helpful to eat more of the high-protein, high-fiber foods because this will minimize cravings and promote satiety.
Watch the Liquid Calories
Lastly, it’s helpful to be mindful of one’s liquid calorie intake, especially from alcoholic drinks and sodas. While these don’t need to be eliminated, it’s important to limit their intake. After a certain number, choose water instead.
What Vitamins are Good for Losing Belly Fat?
In addition to the above practices, certain vitamins and nutrients can be helpful for weight loss too. The main nutrients that may help you lose weight are:
- Magnesium – Helps promote insulin sensitivity and balanced blood sugar levels, which can help you lose weight and body fat, as indicated by research. (See the end of this article to understand which magnesium is best for weight loss.)
- Vitamin D – Plays roles in metabolism and inflammation, while supporting overall health.
- Vitamin C – Helps combat inflammation and oxidative stress, which otherwise increase risk of weight gain.
- Carotenoids – Provide powerful anti-inflammatory effects.
- Iron – Involved in energy metabolism, among other things.
- Probiotics & Prebiotics – Support a balanced gut, which then promotes a healthier weight.
- Zinc – Offers anti-inflammatory and insulin-supportive properties.
You can get all of these nutrients from foods, although supplements can also help too. This is especially important because, in general, many people don’t get enough of these nutrients from their diet alone, even in many well-balanced diets.
Natural Dietary Supplements to Help With Fat Loss
To help manage your weight during the holiday season, supplements may also help. While vitamins and supplements shouldn’t be your first priority, they can add in a little extra help alongside diet, exercise, and lifestyle practices.
Some of the supplements that may be beneficial include:
- NutriDyn Ultimate Fat Burner: NutriDyn offers a variety of pure and well-researched formulas. Their Ultimate Fat Burner contains a combination of green coffee extract, African mango, raspberry ketone ,and garcinia cambogia, which all support a healthy metabolism and fat-burning.
- NutriDyn 7-Keto DHEA: Another formula from NutriDyn is 7-Keto DHEA, which may be able to increase resting metabolic rate, in turn supporting fat reduction.
- Pure Encapsulations Adipolean II: Pure Encapsulations is a well-trusted company with many research-backed, pure formulas. Adipolean II contains two trademarked herbal ingredients, LOWAT® and Oligonol®, which have been shown to stimulate fat-burning and overall metabolism, while promoting fat loss.
- Premier Calcium Magnesium Plus: Premier Research Labs is one of the leaders in evidence-based nutritional supplements. Their Calcium Magnesium Plus formula offers a 2:1 ratio of calcium to magnesium sourced from coral minerals for high bioavailability. These nutrients support many key bodily functions. This formula also adds in a variety of medicinal mushrooms to help with stress management and general vitality.
Overall, weight gain during the holiday season by no means has to be inevitable! While the holidays certainly make it harder to maintain a healthy weight, there are many easy ways to shed holiday pounds, such as practicing a healthy, well-balanced diet, exercising regularly, managing stress, and consuming extra amounts of helpful nutrients and vitamins. With an adoption of these practices and a mindful, health-conscious approach, you’ll be much more likely to keep weight off during the holiday months.
FAQs
Which Magnesium is Best for Weight Loss?
Magnesium may help with weight loss, but it’s important to choose a good form. In general, chelated forms of magnesium (such as glycinate, citrate, or taurate) are best since they have a higher bioavailability and are more easily absorbed.
Can Supplements Really Help with Fat Loss?
Yes, supplements may help with fat loss. This is often achieved by improving metabolism, supporting fat-burning, regulating hunger/cravings, or other mechanisms. However, don’t rely on supplements alone for fat loss, as they only provide a small effect overall compared to dietary and lifestyle practices.
How Long Does it Take to Lose Holiday Weight Gain?
It will depend on many factors, including the total weight you have left to lose, the total calories of your diet, how much you exercise, and much more. With that said, given that most people put on only a couple pounds during the holidays, this can likely be lost within two to three weeks.
Now, if holiday weight gain is added on top of weight that you already wanted to lose, then it will take much longer. In general, you can safely lose about one to two pounds per week.
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