As a father of young children, I work hard all year and love to let loose during the festive season. It’s nice to be able to say ‘yes’ to everything for a change.
However, the abundance of mince pies, roast dinners, and celebratory drinks inevitably leads to a bit of holiday weight gain – usually around 4 to 5 kilograms for me. But over the years, I’ve become quite adept at shedding those extra Christmas pounds quickly once January rolls around.
If you’re in the same boat, here are my tried-and-true tips for getting back on track and feeling fit again in no time.
Ditch the Guilt and Focus on Balance
The first step in my post-holiday weight loss is to banish any feelings of guilt about my festive indulgences. There’s no use beating yourself up over that extra helping of Christmas pudding or those glasses of mulled wine shared with friends and family.
Instead of wallowing in regret, I remind myself that it’s my overall eating habits that truly impact long-term health and weight. A week or two of celebration won’t derail everything. The key is to shift back into a balanced routine without going to extremes.
In my experience, crash diets or intense detoxes are rarely sustainable. They often backfire, slowing metabolism and ramping up hunger hormones.
Rather than completely depriving myself, I focus on gradually reintroducing healthier habits while still allowing for the occasional treat. This balanced approach helps me stay motivated and see lasting results.
Skip the Scales
One common pitfall I’ve learned to avoid is obsessively weighing myself right after the holidays. That number on the scale can be misleading and discouraging.
Any extra weight at this point is likely just water retention from all the salty holiday foods. So please don’t dwell on it. Don’t even look at it.
Instead of fixating on a number, I pay attention to how my clothes fit and how I feel overall. Are my jeans a bit snug? Do I feel bloated or sluggish? These are better indicators of where I’m at. I know from experience that staying hydrated, eating lots of fresh produce, and limiting processed foods will soon have me feeling back to normal.
Clear Out the Festive Leftovers
One of the biggest challenges in getting back on track is dealing with all the tempting holiday treats still lingering around the house. Out of sight, out of mind really does work when it comes to food cravings. So I make it a point to clear out the Christmas leftovers as soon as possible.
I’ll freeze what I can for later use, and share the rest with neighbours or colleagues. Then I restock the kitchen with healthier options like fresh fruit, veggies, and nuts for snacking. Having nutritious choices readily available makes it much easier to stick to my goals.
Plan Ahead
January is the perfect time for a fresh start, so I take advantage of that goal-setting mindset to get organised. Meal planning and prep are key strategies that help me stay on track, especially when life gets busy.
I’ll spend some time on Sunday afternoons batch cooking soups, chopping veggies, and portioning out snacks for the week ahead. Having healthy meals and snacks ready to go prevents impulsive food choices when hunger strikes. It’s amazing how much easier it is to make good decisions when you’re prepared.
Specific, Realistic Exercise Goals
Like many dads, I’m not a natural gym bunny. Vague resolutions to “exercise more” never seem to stick. Instead, I’ve found success in setting very specific, achievable fitness goals. For example, I might commit to two 30-minute jogs and one yoga session each week.
The key is consistency over intensity. I schedule these workouts in my calendar like any other important appointment. Even if I can only manage 15-20 minutes some days, that’s still better than nothing. Over time, those small efforts add up to big results.
Increase Your Daily Step Count
In addition to scheduled workouts, I look for ways to move more throughout the day. Using a pedometer or fitness tracker helps me stay accountable. I set weekly step goals and find creative ways to increase my count.
Some of my favourite tricks include:
- Taking phone calls while walking around the house or garden
- Using the stairs instead of the lift whenever possible
- Parking further away from entrances when running errands
- Going for a quick walk on my lunch break
These small changes may seem insignificant, but they really do add up over time. Plus, the extra movement gives me more energy and puts me in a positive mindset for making other healthy choices.
Hydrate, Hydrate, Hydrate
Proper hydration is crucial for weight loss, yet it’s something I often neglect during the busy holiday season. Getting back into the habit of drinking plenty of water is always a top priority in January.
I start each morning with a large glass of warm water with lemon. Not only does this help flush out toxins, but it also jumpstarts my metabolism for the day. Throughout the day, I keep a reusable water bottle handy and sip regularly.
Staying well-hydrated helps curb unnecessary snacking, boosts energy levels, and improves overall wellbeing. It’s a simple habit that makes a big difference in how I look and feel.
Choose Nutrient-Dense Foods
After weeks of rich holiday fare, my body craves lighter, more nutritious options. I focus on filling my plate with plenty of colourful fruits and vegetables, lean proteins, and whole grains. These nutrient-dense foods provide sustained energy and help me feel satisfied with smaller portions.
Some of my go-to choices include:
- Leafy green salads topped with grilled chicken or fish
- Vegetable-packed soups and stews
- Smoothies made with spinach, berries, and plant-based protein
- Roasted vegetables with quinoa or brown rice
By prioritising these wholesome options, I naturally crowd out less healthy choices without feeling deprived.
Time Your Meals Wisely
The timing of meals can have a big impact on weight loss efforts too. After the irregular eating patterns of the holidays, I make a conscious effort to get back to a more structured routine.
I aim to eat my main meals earlier in the day, with dinner finished by 7 pm if possible – just before the kids’ bedtimes. This allows plenty of time for digestion before I go bed. If I get peckish in the evening, I’ll opt for a light snack like a small handful of nuts or a cup of herbal tea.
This approach helps regulate my appetite and energy levels throughout the day. It also improves the quality of my sleep, which is crucial for overall health and weight management.
Limit Alcohol Intake
Let’s be honest – the festive season often involves more drinking than usual. While I enjoy a glass of wine or a pint with mates, I know that alcohol can seriously derail weight loss efforts. It’s not just the empty calories in the drinks themselves, but also the poor food choices that often accompany them.
In January, I typically take a break from alcohol altogether. This gives my liver a chance to recover and helps me sleep better. If I do choose to drink, I stick to lower-calorie options like vodka with soda water and lime, and always alternate with glasses of plain water.
Give it Time
All of these things combined usually see me back to normal by the end of January, but if you don’t want to be as strict with yourself as I am that’s fine.
I’ve learned that sustainable weight loss takes time. Those holiday kilos build up over a whole month so they will take a little time to shift no matter how hard you try. I remind myself to be patient and focus on consistent, healthy habits rather than flash diets.
Shedding those Christmas kilos may seem like a drag, but with a balanced approach and a bit of planning, it’s entirely achievable.
By implementing the same strategies as me, you’ll be able to get back to feeling your best without sacrificing the joy of holiday celebrations.
Here’s to a healthy and happy new year!
