Don’t Let the Holidays Weigh You Down – Start Now, Not January 1st

November 21, 2023

Introduction

The holiday season, spanning from Thanksgiving to New Year’s, is a time of joy, celebration, and unfortunately for many, unintended weight gain. It’s a period marked by abundant feasts, tempting treats, and a general relaxation of our usual health routines. However, lifestyle medicine, a branch of medicine dedicated to the use of lifestyle interventions in the treatment and management of disease, offers valuable insights into how we can enjoy the holidays without letting them negatively impact our health. The key message here is clear: don’t wait for January 1st to get back on track. The importance of resuming your routine immediately after the holidays cannot be overstated.

The Holiday Weight Phenomenon

A common misconception is that the weight gained during the holiday season will easily come off once the New Year’s resolutions kick in. However, studies have shown that the weight gained during this period can be significant and, more worryingly, tends to stick around. This incremental weight gain can contribute to long-term health issues if not addressed promptly.

The Power of Immediate Action

1. Psychological Benefits: Taking immediate action reinforces a sense of control and self-discipline. It prevents the “I’ll start tomorrow” mentality, which often leads to procrastination and further indulgence.
2. Physical Health: Immediate return to healthy eating and regular exercise helps in managing blood sugar levels, reducing the risk of chronic diseases, and maintaining a healthy weight.
3. Habit Formation: Consistency is key in habit formation. By not deviating from your routine for too long, you make it easier to return to healthy habits.

Strategies for Post-Holiday Recovery

1. Mindful Eating: Return to mindful eating practices. Pay attention to hunger and fullness cues, and avoid eating out of boredom or stress.
2. Hydration: Increase your water intake. Often, we mistake thirst for hunger. Staying well-hydrated also helps in detoxifying the body post the holiday indulgences.
3. Regular Exercise: Resume your exercise routine. If you can’t do your regular workout, even a short walk or light activity is better than nothing.
4. Adequate Sleep: Ensure you get enough sleep. Lack of sleep can lead to increased hunger and appetite, making it harder to stick to healthy eating habits.
5. Stress Management: The holidays can be stressful. Engage in activities that reduce stress, like yoga, meditation, or simply reading a book.

The Role of Lifestyle Medicine

Lifestyle medicine emphasizes the role of a wholesome diet, regular physical activity, adequate sleep, stress management, and avoidance of risky substances. It’s not just about treating or preventing diseases, but also about thriving and enjoying a quality life. This holistic approach is particularly effective in managing the post-holiday period.

Conclusion

The period between Thanksgiving and New Year’s doesn’t have to set the tone for your health in the new year. By taking immediate action and returning to your healthy routines, you can mitigate the impact of holiday indulgences. Start now, and you’ll be thanking yourself when January 1st rolls around, and you’re already on track with your health goals. Let’s not let the holidays follow us into the next day or year. The best time to start is now.