It’s two months into the year, are you still carrying holiday weight?

As the new year begins, many of us feel immense pressure to start off right – whether that means beginning a fitness routine, eating healthier, getting enough sleep, or setting goals. However, let’s be honest: things don’t always go as planned. Now, two months into the year, many of us are still trying to find the right balance to shed those holiday pounds. That’s why we decided to publish this guide a bit later, because we know how challenging this can be. If you find yourself in this situation, this blog post is for you. Nutritionist Carolina Mariño has shared her expert tips, providing us with the ultimate guide to understanding the complexities of losing those extra holiday calories. It’s a good read, we promise.

Between festive feasts, late-night treats, and skipped routines, it’s easy to start the new year feeling off balance. If you’re ready to reclaim your health and shed those extra holiday pounds, you’re not alone. Let’s dive into why holiday weight is so stubborn and explore how a balanced, mindful approach can set you up for success.

Picture this: It’s the holiday season, and you’re surrounded by an endless parade of delicious treats. Before you know it, you’ve indulged in more rich foods, large portions, and fruity cocktails than you care to admit. Sound familiar?

Here’s the kicker: research reveals that half of our yearly weight gain happens in December alone. That’s right, one month accounts for 50% of the weight we pile on throughout the year. But why is holiday weight so different from regular weight gain?

The festive season brings unique psychological challenges that change how we eat. Food becomes more than just nourishment; it’s a central part of our gatherings, family traditions, and cultural celebrations. Many of us turn to food when holiday situations become emotional or stressful, leading to mindless eating.

Holiday eating patterns affect our bodies in unique ways. Brace yourself for this startling fact: on Christmas Day alone, we might consume up to 6,000 calories – that’s three times what we should eat daily! This combination of overeating and less physical activity creates the perfect recipe for metabolic mayhem.

Our body’s natural rhythm gets thrown off by irregular meals, higher stress levels boost cortisol production, and poor sleep patterns affect our hunger hormones. It’s a triple threat to our metabolism!

If you’ve tried to shed those holiday pounds with a strict diet, only to find yourself frustrated and hungry, you’re not alone. Standard weight loss methods often fall short when it comes to holiday weight because they don’t address the unique seasonal challenges we face.

Studies show that holiday weight tends to stick around like an unwanted house guest. Why? Because the body fights back against strict post-holiday diets by slowing down metabolism to save energy. It’s like your body is holding onto those extra pounds for dear life!

The battle with holiday weight goes beyond counting calories and hitting the gym. Let’s break down some of the complex emotional and psychological barriers that make this experience extra challenging:

Stress and guilt cycles: The hardest part is breaking free from stress and guilt. We often get stuck on our mistakes, leading to more anxiety and self-doubt.

Emotional attachment to holiday foods: Those traditional dishes aren’t just food; they’re emotional safety nets. They’re tied to memories, comfort, and family traditions.

Disrupted eating patterns: Holiday celebrations throw our regular meal schedules into disarray, affecting our entire relationship with food.

Now that we understand our holiday weight challenges, let’s create a reset plan. Remember, we need to approach this process with patience and understanding. Rome wasn’t built in a day, and your healthiest self won’t be either!

Setting achievable targets is vital to long-term success. Research shows that a healthy and eco-friendly weight loss target is 1-2 pounds per week. Instead of trying to lose all your holiday weight at once, break your goals into smaller, manageable chunks. Remember, slow and steady wins the race!

Lasting change needs more than willpower. It’s about creating habits that stick. Here are some habits that can set you up for success:

• Stock your pantry with nutritious foods
• Plan meals in advance
• Create consistent eating schedules
• Include regular physical activity

Did you know that people who walk two to four hours weekly see better weight loss results? It’s not about intense workouts; it’s about consistent movement.

The scale shouldn’t be your only measure of success. You can track your progress through several indicators:

• Energy levels throughout the day
• Sleep quality
• Clothing fit
• Daily activity levels
• Overall mood and mental clarity

Remember, missing one week of workouts doesn’t mean failure – consistency matters more than perfection.

Let’s dive into some practical solutions that can help us succeed in losing holiday weight.

Developing a healthier relationship with food through mindful eating can be a game-changer. Instead of rushing through meals, try these strategies:

• Keep portion sizes in check using your hand as a guide (more on this later!)
• Take 15-20 minutes before getting seconds
• Chew food well and eat without distractions
• Listen to your body’s hunger signals

A well-laid-out meal plan is a vital part of success. Research indicates that skipping meals makes it harder to stick to a healthy diet. Here’s a simple framework for balanced eating using your hand as a portion guide:

This hand-sized portion guide is your secret weapon for balanced eating. No need for complicated measuring cups or scales – your hand is always with you! Let’s break it down:

1. Protein (Palm): Think of your palm as your protein portion. Whether it’s chicken, fish, tofu, or beans, aim for a serving about the size and thickness of your palm.
2. Vegetables (Two Fists): Load up on those veggies! Aim for two fist-sized portions of colorful vegetables with each meal. This ensures you’re getting plenty of fiber, vitamins, and minerals.
3. Complex Carbs (Cupped Hand): For your whole grains or starchy vegetables, use your cupped hand as a guide. This could be brown rice, quinoa, or sweet potato.
4. Healthy Fats (Thumb): A thumb-sized portion is perfect for healthy fats like olive oil, avocado, or nuts. A little goes a long way!

Remember, these are general guidelines. Your individual needs may vary based on factors like activity level and specific health goals. The beauty of this method is its flexibility – you can easily adjust portions up or down as needed.

Managing stress plays a significant role in losing holiday weight. Studies reveal that high stress levels can undermine our efforts to eat healthy and exercise regularly. Here are some strategies to keep stress at bay:

• Stay well-hydrated to reduce post-holiday bloat
• Aim for 7-9 hours of quality sleep each night
• Practice deep breathing or meditation
• Set boundaries for work and leisure

Now that we’ve covered the basics, let’s dive into a practical template you can follow to reclaim your health:

This table is your roadmap to balanced eating throughout the day. Notice how we’re using your hand as a natural portion guide? It’s a game-changer! No need for complicated measuring cups or scales – your built-in portion control is always at your fingertips (pun intended!).

Let’s break it down:

1. Breakfast (7-8 AM): Start your day strong with a palm-sized protein, a cupped hand of complex carbs, and a thumb of healthy fats. This combo will keep you energized and satisfied until your mid-morning snack.
2. Mid-Morning Snack (10-11 AM): A half-palm of protein paired with a fist of fiber-rich food will keep those hunger pangs at bay until lunch.
3. Lunch (1-2 PM): This is your power meal! A palm of protein, two fists of veggies, a cupped hand of complex carbs, and a thumb of healthy fats. It’s a perfect balance to fuel your afternoon.
4. Afternoon Snack (4-5 PM): A half-palm of protein and a thumb of healthy fats will give you that energy boost to finish your day strong.
5. Dinner (7-8 PM): Keep it light but satisfying with a palm of protein and two fists of vegetables. Your body will thank you for this nutrient-rich, easily digestible evening meal.
6. Late Snack (if needed, 9-10 PM): If you need it, a half-palm of protein can help satisfy late-night munchies without overloading your system.

Now, here’s the secret sauce: notice how we’ve spaced out these meals? That’s not by accident! Research shows that eating at regular intervals of 3 to 4 hours can work wonders for your metabolism and energy levels. It’s like giving your body a steady drip of fuel throughout the day, rather than flooding it all at once or leaving it running on empty.

Why is this 3 to 4-hour interval so magical? Well, it’s all about keeping your blood sugar levels stable. When you go too long without eating, your blood sugar can drop, leaving you feeling hangry (hungry + angry) and more likely to reach for those leftover holiday cookies. On the flip side, eating too frequently doesn’t give your body a chance to tap into its fat stores for energy.

By sticking to this 3 to 4-hour rhythm, you’re essentially training your body to efficiently use the energy from your food, and then, during the gaps, to dip into your energy reserves (hello, holiday weight!). It’s like a metabolic dance – eat, digest, use stored energy, repeat!

Remember, these are guidelines, not rigid rules. Listen to your body and adjust as needed. Some days you might need a bit more, others a bit less. The key is consistency over perfection. If you find yourself hungry before the 3-hour mark, try adding a bit more protein or fiber to your previous meal. If you’re not hungry after 4 hours, that’s okay too – just make sure you’re not ignoring your body’s hunger cues.

To get you started on your balanced eating journey, here are five recipe ideas from Cookidoo:

Breakfast (7-8 AM)

Overnight Oats with Berries and Almond Butter
🔗 Nut Butter, Berry and Chia Jam Overnight Oats

Mid-Morning Snack (10-11 AM)

Thermomix Smoothie: Greek Yogurt and Mixed Berries
🔗 Berry Yogurt Smoothie Thermomix Recipe 

Lunch (1-2 PM)

Vegetable Quinoa Bowl with Lemon-Tahini Dressing
🔗 Quinoa Bowl Thermomix Recipe

Afternoon Snack (4-5 PM)

Thermomix Hummus
🔗 Thermomix Hummus Recipe 

Dinner (7-8 PM)

Crumbed Cutlets with Cauliflower Purée
🔗 Crumbed Cutlets
🔗 Roasted Cauliflower Steaks with Salsa and Purée

Late Snack (9-10 PM)

Bamia (Okra and Meat Stew)
🔗 Bamia Okra & Meat Stew

Now, let’s talk about Thermomix strategy. Why this 3-4 hour eating interval, you ask? It’s your metabolic secret weapon, and your Thermomix is the key to making it delicious! Here’s the scoop:

1. Blood Sugar Stability: Your Thermomix helps you create balanced meals that release energy slowly. It’s like having a personal fuel manager for your body!
2. Hunger Management: With your Thermomix, you can whip up satisfying snacks in minutes. No more “hangry” moments leading to regrettable food choices!
3. Metabolic Boost: Regular, balanced meals keep your metabolism humming. Your Thermomix is like a conductor, orchestrating a symphony of nutrients to keep your body in harmony.
4. Muscle Preservation: Your Thermomix makes it easy to incorporate protein into every meal. It’s like having a personal trainer and a chef rolled into one!

While diet plays a crucial role in shedding those holiday pounds, it’s not the only piece of the puzzle. Let’s explore some holistic approaches that can amplify your results:

Pairing a balanced diet with regular movement amplifies your results. The key is to choose activities you enjoy. Whether it’s walking, yoga, or dance, find something that gets you moving and puts a smile on your face.

Here’s a pro tip: If applicable, align your workouts with your menstrual cycle for optimal results. Focus on restorative activities during low-energy phases and strength-building during high-energy phases. It’s about working with your body, not against it!

Your journey to reclaiming your health is made up of small victories. Did you eat mindfully for a week? Complete a new recipe? Every small win brings you closer to your goals. Take time to acknowledge and celebrate these milestones. They’re proof of your progress and commitment!

Remember, you’re not alone in this journey. Join a group or involve friends who share similar health goals. The accountability and shared motivation can keep you on track when the going gets tough. Plus, it’s always more fun to celebrate victories together!

As you embark on this journey, remember that it’s not about perfection; it’s about progress. Regularly revisit your plan and ask yourself:

• Are your meals satisfying?
• Are your cravings diminishing?
• Do you feel more energized throughout the day?

Be willing to adjust your approach as needed to ensure it feels sustainable and enjoyable. This isn’t a short-term diet; it’s a long-term lifestyle change.

Shedding those holiday pounds can be tough. Our bodies react differently to holiday eating habits, and emotional connections to food make it even harder. But here’s the good news: with the right plan and a patient mindset, you can break free from the stress and guilt that often come with post-holiday weight management.

Remember, reclaiming your health after the holidays doesn’t mean drastic diets or deprivation. By focusing on balance, mindfulness, and gradual habit-building, you can achieve your weight loss goals while nourishing your body and mind.

The key is to think of this as a gradual reset, not a race against time. Every small step you take is a step towards your healthiest self. So, are you ready to make this year the start of your healthiest self yet? Your journey begins now, and remember – you’ve got this

Carolina Marino is a distinguished Holistic Nutritional Consultant with a rich multicultural background, having lived in seven different countries. This global experience has endowed her with a profound understanding of diverse health practices and nutritional philosophies, which she integrates into her personalized wellness programs.

Services Offered:

• Personalized Nutrition Programs
• Workshops on Vitamins, Minerals, and Hormonal Balance
• Meal Planning Guidance
• Stress Management Techniques

Connect with Carolina:

• Website: Explore more about her services and philosophy at www.carolinamarinosalud.com
• Instagram: Follow her insights and updates on holistic health at @carolinamarino_hnc
• TikTok: Discover short, engaging wellness videos at @carolinamarino_hnc