How to Lose The Holiday Weight? (Fitness Tips for Beginners)

by - January 16, 2020

How to Lose Weight for Beginners

The holiday season is over, and many of us probably gained a few pounds over the holidays. If you’re already in the workforce, you know how many Christmas parties we need to attend to. All the dance routines we practiced for our Christmas parties were not enough to burn off the food we ate at all the parties we attended. And then you get invited to come to a Wedding and a Christening – and oh, the feastings are packed! Since we are too busy with party preparations, out-of-town vacations, and office work, It’s not unusual that we take a break from exercising and dieting during the holiday season and so, it’s OK we’ve gained the holiday weight. If you are stressing out on weight gain: don’t fret. I’ll give you my tips on how to get back on track and lose the holiday pounds.

How to Lose the Holiday Weight?

  1. If you are thinking of losing that weight fast, then you’re just setting yourself up for disappointment. The first step to start your weight loss journey is to condition your mind into thinking long term.
  2. Increase your water intake. Drink at least 8 glasses of water.
  3. Cut down on sweet/sugary foods and drinks (eg. cakes, cookies, ice cream, milk chocolates, white rice, cola, etc.)
  4. Say goodbye to fast food. The easiest way to resist the urge to go to a fast-food restaurant is to prepare your own meals. Prepare your meals over the weekend, if you don’t have the time to cook every day. And since you have prepared meals ready, you won’t have to think so much about what to eat the rest of the day. You won’t need to go to that fast food joint in your area anymore. 
  5. Incorporate vegetables into your diet. If you’re not used to I - start with one vegetable at a time.

  6. Go with complex, fiber-rich carbs. Go with high-fiber food as much as possible. For example: instead of eating white rice, try eating black/brown rice or oatmeal. Instead of white bread, go with whole wheat or sugar-free bread.
  7. Increase your protein intake. There are many protein sources in the market - from eggs, fish, pork, beef, chicken to vegan options like tofu and chickpeas.
  8. Now that you’ve increased your protein intake and adjusted your diet: try incorporating 30 minutes of exercise each day. This can be through walking, jogging, at-home exercises, etc. If you’re just starting out on your fitness journey, going to the gym isn’t necessary. You can follow free at-home exercises on YouTube. You can see my top list of YouTube channels that has plenty of fun at-home workouts.
  9. If you’re used to cardio and you’ve already trained your stamina. Try going for resistance training/weights. This should increase your muscle mass – and increase the calories that your body will burn, even at rest.
  10. Don’t pressure yourself. Stop overthinking about the weight you gained and stop overthinking on how to lose it fast. The more you pressure your body beyond its limits, the more your body will react against it. You don’t want increased Cortisol (stress hormones) in your body. Instead of losing weight, you might gain more!
  11. Take your time. The weight you’ve gained will not go away overnight. As much as I hate to tell you this: it will take days/weeks before the weight to go away.
How to Lose Weight for Beginners

Which workouts should I try?

List of YouTube Channels  you can check out for free at-home workouts:

List of Free Workout Applications you can install:

How to Lose Weight for Beginners

Any beginner diet tips?

If you’re a beginner, I don’t recommend counting your calories yet. Instead, try switching your usual everyday food to a healthier one. As much as possible, start slow, enjoy the journey and build the routine. After you get used to it, then try going to the next level.

Examples of healthy substitutions:

  • White rice = Black rice, brown rice, oatmeal
  • White bread = Wheat bread, sugar-free bread
  • 3-in-1 coffee = Black coffee, sugar-free coffee, tea
  • Milk = Soy milk/Almond milk
  • Sweets = Dark chocolate (60%+ cocoa), Keto desserts
  • Cola =  Sparkling water

Next level, food tracking. You can check how many calories you need per day depending on your fitness goals on IIFYM website (this is free of charge). Then, you can install MyFitnessPal App on your phone to track your food and know if it fits your daily calorie intake.

"Remember that consistency is key." 

It will be hard at first since you’re at a point where you’re still teaching yourself the discipline. But once you get used to it and start seeing results, you’ll definitely realize that the sacrifices you’ve made are worth it.

Have you started your fitness journey? Is it one of your new year’s resolutions? Comment down below! Let me know where you are on your journey. I would love to hear from you. 😉

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