Shedding Holiday Weight: Effective Tips for a Lighter You

The internet is brimming with advice on how to avoid gaining weight during the holidays and how to shed those extra pounds afterward. But how effective are these tips? Our magazine has compiled 15 tips on how to quickly lose unwanted weight and asked fitness trainer Emily Chernogubova to share her insights on maintaining your figure.

Tip 1: Reduce Daily Caloric Intake by 250 kcal

Emily: This is highly individual. For some, reducing calories by this amount may be sufficient, while for others, it may not be enough. It depends on your daily activity level and diet. It’s better to clean up your daily diet and consult a specialist to safely reduce your caloric intake. Typically, a 5% reduction is recommended to start.

Tip 2: Organize One Fasting Day Per Week

Emily: Fasting days are generally beneficial. However, they should not be confused with starvation. On these days, you should minimize your fat intake: avoid meat, dairy products, eggs, sweets, and large quantities of vegetables (which are carbohydrates).

Tip 3: Increase Physical Activity

Extend your workouts by 5-7 minutes, start your morning with exercise, hit the dance floor at New Year’s parties, participate in holiday competitions, and take walks to admire your city’s holiday decorations.

Emily: This is good advice. However, be cautious when extending your workouts while simultaneously reducing caloric intake. The more intense the workout, the more substantial your nutrition should be.

Tip 4: Drink at Least 2 Liters of Water Daily

Emily: I completely agree, as the benefits of water are well-documented. Even if you don’t feel like it, drink water in the morning. However, avoid drinking it two hours before bedtime to prevent waking up swollen and bloated—water tends to be retained in the body at night.

Tip 5: Have a Cleansing Salad for Dinner a Week Before the New Year’s Feast

This salad consists of cabbage, beets, carrots, and lemon. These ingredients help remove toxins from the body. The recommended portion size is 150-200 grams.

Emily: A light salad for dinner is an excellent choice. However, without a comprehensive approach to weight loss, it won’t yield the desired results. The benefits will only be seen when combined with proper nutrition and physical activity. Relying solely on salads is not advisable—your diet should be as diverse as possible. Even fat consumption should not be reduced to zero. The norm for women is 2 grams of fat per kilogram of body weight.

Tip 6: Take 10 Activated Charcoal Tablets Throughout December 31

Take 2 tablets five times a day. Drink a rosehip infusion and have oatmeal with water for breakfast.

Emily: Activated charcoal is excellent for absorbing toxins in the body. Oatmeal with water is often included in the diet of those who monitor their nutrition.

Tip 7: Minimize Alcohol Consumption

Or replace it with lower-calorie alcoholic beverages. The most calorie-dense is cognac, with 239 kcal per 100 ml. The lightest option is dry wine, with 60 kcal per 100 ml.

Emily: This is true. It’s clear that New Year’s celebrations won’t be without a festive table, but alcohol should be consumed in moderation. Beer is particularly harmful as it causes water retention in the body, leading to what’s known as a ‘beer belly.’ It’s best to avoid this type of drink not only during the New Year holidays but also on other occasions.

Tip 8: Start Your New Year’s Dinner with Vegetable Salads

This will fill your stomach with low-calorie foods and reduce hunger. Additionally, the high fiber content in vegetables aids in cleansing the intestines and improving digestion. Starving for a couple of days before the New Year’s feast is the worst option. In this case, there’s a high probability that you’ll overeat everything on the festive table even before the clock strikes midnight.

Emily: On one hand, vegetables are low-calorie foods. On the other hand, they are carbohydrates that fill the stomach. Overeating, for example, cucumbers can lead to a heavy feeling in the stomach. Moreover, you may feel hungry again after half an hour.

Tip 9: Prioritize Protein for Satiety

Look for dishes high in protein on the table. These could be meat and cheese platters, fish, marinated mushrooms. This way, you’ll feel full quickly.

Emily: Protein is an extremely important component of a proper diet, but don’t overdo it with consumption, or you may exceed your daily caloric limit.

Tip 10: Avoid Mayonnaise in Salads

Use other types of dressings: sour cream, vegetable oil, soy sauce, lemon juice, natural yogurt, kefir, cottage cheese whipped with kefir, etc.

Emily: Yes, but pay attention to the fat content of the substitute product. If the sour cream is 25% fat, it’s not much different from mayonnaise. However, choosing 10-15% fat can help you avoid the harmful effects of mayonnaise.

Tip 11: Don’t Go to Bed Immediately After Eating

Emily: Ideally, you should stay awake for another 4 hours after the New Year’s feast. During this time, all the food will be processed and settled in the body.

Tip 12: Avoid Pickled Cucumbers, Salted Fish, and Other Similar Preserves

Replace these with fresh alternatives.

Emily: Consuming these products at night causes water retention in the body.

Tip 13: Avoid Buying Sodas for the New Year’s Table

Besides being harmful, sodas can also lead to overeating.

Emily: The main issue with sodas is their high sugar content. There are now drinks produced without sugar, which can be a better option if you can’t completely give up such beverages.

Tip 14: Opt for Baking, Stewing, or Steaming Over Frying

Emily: That’s correct. It’s better to cook in the oven, stew, or boil, but avoid frying. Excess fat, oil, and deep-frying lead to fat deposits.

Tip 15: Don’t Spoil Your Mood with Constant Calorie Counting

Stress can lead to hormonal imbalances, headaches, and digestive problems. A good mood is one of the important criteria for maintaining health and figure.

Emily: Absolutely. In any case, you shouldn’t blame yourself for indulging in food. The main thing is not to lose heart and continue working on yourself after the New Year holidays.

For more information on healthy living, visit Healthline.