How To Avoid the Dreaded “Holiday 7” Weight Gain This Season

Brian Calkins - NSCA-CPT, ACE

‘Tis the season to be crazy, dashing through the malls, fulfilling social obligations & indulging in pure holiday gluttony. Sounds like fun, huh?! Well, with all the stress and abundant opportunity for excessive holiday cheer and provisions, it’s a wonder the Holiday 7 isn’t called the Holiday 21!

(The “Holiday 7”, for those who may be new to this term, is the reported average amount of weight gain during the 6 weeks between Thanksgiving and New Year’s).

The reality is, although many of the popular fitness magazines want you to believe that EVERYONE falls victim to the Holiday 7, many people gracefully cruise right through this festive time of the year without adding so much as an ounce!

That’s the good news! The bad news, however, is a recent study found that even in those who only gain a pound or two, those pounds add up over the years and most people in this group never lose their accumulated holiday pounds.[1] For this group, a decade of this small holiday weight gain can lead to an excess of 20 added pounds, for example from age 29 to 39!

So how do you become one of those who don’t gain an ounce during our most gluttonous time of the year? Is it lucky genetics that keeps someone thin? Is this group of non-holiday gainers born with a special turbo-charged metabolism? Are they taking some kind of miracle fat blocker? Oh, I bet they’re following the latest trend, the Hamptons Diet, right?

Okay, let’s sort through some of the madness...and I suspect that you already know the truth...at least the truth conceptually.

The solution to the Holiday 7 isn’t some new miracle weight loss drug or the latest fad starvation diet, but rather a consistent, balanced diet in moderation, and a commitment to exercising regularly.

Yes, I know, you’ve heard that about 100 times in the past month alone! Hang in there with me, we’ll get to the good part.

People need to realize that they can gain control over their metabolism. In fact, when you recognize that making wise food choices most of the time, combined with a consistent exercise plan, IS the solution to our weight control woes, you too will make it through the holiday season without adding to your waistline. And you may even be able to lose a few pounds between November and January 1^st!

When you add a little lean muscle tissue (not bodybuilder muscle, but toned & shaped muscle), you begin the process of elevating metabolism. When you add to that better food choices (leaner proteins: seafood, chicken, turkey; quality complex carbs: brown rice, potatoes, whole grains; fibrous carbs: green salad) you are stoking your body’s ability to burn many more calories.

Does this mean you can’t enjoy the holiday celebrations? Absolutely not! A little planning will allow you to eat like a King while enjoying your favorite traditions.

Right now, get out your palm pilot or calendar and make a note of all your festive gatherings for the season, include family gatherings, social and business functions. Realize that this may account for 10 or 12 meals during those 6 weeks. Have fun, indulge in our cultural routine and celebrate with friends and family.

When you begin to change the way you view your relationship with food, understanding that quality food aids in long term weight loss and frequent and smaller portions support an elevated metabolism, you’ll begin to seek a meal 5 to 6 times per day. And over 6 weeks during the holidays this accounts for 220 meals in total. If you’re putting in the better choices most of the time, believe me, you aren’t going to add to your waist line during those 12 indulging holiday meals!

The bottom line is you don’t need to deprive yourself or experience all those guilty feelings when you decide to eat some of your favorite foods. Make wise food choices most of the time, add some resistance training and cardiovascular exercise into the mix, and you too will become one of those envied people who, “eats whatever they want and doesn’t get fat!”

Enjoy the holidays!

Most people are extremely confused when it comes to following a supportive, yet simple, eating and exercise plan. It’s not that they don’t know how to perform a chest press or leg curl, rather they need clarification on proper exercise progression, intensity, training style changes, and how to eat in a manor that dramatically elevates metabolism in order to ensure that progress is continuous and ongoing.

To learn more about Cincinnati’s most comprehensive fitness and weight loss program, click here.

[1] Yanovski J.A., et al. A prospective study of holiday weight gain. New England Journal of Medicine 2000 Mar 23; 342(12): 861-67.

© 1999 - 2006 HealthStyle Fitness, Inc & Brian Calkins - Cincinnati, Ohio

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How To Avoid the “Holiday 7” This Season
Brian Calkins - NSCA-CPT, ACE ‘Tis the season to be crazy, dashing through the malls, fulfilling social obligations & indulging in pure holiday gluttony. Sounds like fun, huh?! Well, with all the stress and abundant opportunity for excessive holiday cheer and provisions, it’s a wonder the Holiday 7 isn’t called the Holiday 21! (The “Holiday 7”, for those who may be new to this term, is the reported average amount of weight gain during the 6 weeks between Thanksgiving and New Year’s). The reality is, although many of the popular fitness magazines want you to believe that EVERYONE falls victim to the Holiday 7, many people gracefully cruise right through this festive time of the year without adding so much as an ounce! That’s the good news! The bad news, however, is a recent study found that even in those who only gain a pound or two, those pounds add up over the years and most people in this group never lose their accumulated holiday pounds.[1] For this group, a decade of this small holiday weight gain can lead to an excess of 20 added pounds, for example from age 29 to 39! So how do you become one of those who don’t gain an ounce during our most gluttonous time of the year? Is it lucky genetics that keeps someone thin? Is this group of non-holiday gainers born with a special turbo-charged metabolism? Are they taking some kind of miracle fat blocker? Oh, I bet they’re following the latest trend, the Hamptons Diet, right? Okay, let’s sort through some of the madness...and I suspect that you already know the truth...at least the truth conceptually. The solution to the Holiday 7 isn’t some new miracle weight loss drug or the latest fad starvation diet, but rather a consistent, balanced diet in moderation, and a commitment to exercising regularly. Yes, I know, you’ve heard that about 100 times in the past month alone! Hang in there with me, we’ll get to the good part. People need to realize that they can gain control over their metabolism. In fact, when you recognize that making wise food choices most of the time, combined with a consistent exercise plan, IS the solution to our weight control woes, you too will make it through the holiday season without adding to your waistline. And you may even be able to lose a few pounds between November and January 1^st! When you add a little lean muscle tissue (not bodybuilder muscle, but toned & shaped muscle), you begin the process of elevating metabolism. When you add to that better food choices (leaner proteins: seafood, chicken, turkey; quality complex carbs: brown rice, potatoes, whole grains; fibrous carbs: green salad) you are stoking your body’s ability to burn many more calories. Does this mean you can’t enjoy the holiday celebrations? Absolutely not! A little planning will allow you to eat like a King while enjoying your favorite traditions. Right now, get out your palm pilot or calendar and make a note of all your festive gatherings for the season, include family gatherings, social and business functions. Realize that this may account for 10 or 12 meals during those 6 weeks. Have fun, indulge in our cultural routine and celebrate with friends and family. When you begin to change the way you view your relationship with food, understanding that quality food aids in long term weight loss and frequent and smaller portions support an elevated metabolism, you’ll begin to seek a meal 5 to 6 times per day. And over 6 weeks during the holidays this accounts for 220 meals in total. If you’re putting in the better choices most of the time, believe me, you aren’t going to add to your waist line during those 12 indulging holiday meals! The bottom line is you don’t need to deprive yourself or experience all those guilty feelings when you decide to eat some of your favorite foods. Make wise food choices most of the time, add some resistance training and cardiovascular exercise into the mix, and you too will become one of those envied people who, “eats whatever they want and doesn’t get fat!” Enjoy the holidays! Most people are extremely confused when it comes to following a supportive, yet simple, eating and exercise plan. It’s not that they don’t know how to perform a chest press or leg curl, rather they need clarification on proper exercise progression, intensity, training style changes, and how to eat in a manor that dramatically elevates metabolism in order to ensure that progress is continuous and ongoing. To learn more about Cincinnati’s most comprehensive fitness and weight loss program, click here. [1] Yanovski J.A., et al. A prospective study of holiday weight gain. New England Journal of Medicine 2000 Mar 23; 342(12): 861-67. © 1999 - 2006 HealthStyle Fitness, Inc & Brian Calkins - Cincinnati, Ohio Home :: Contact :: About Us :: Programs :: Private Studio :: Announcements :: Success Stories :: Store :: Resources :: Newsletter

How To Avoid the “Holiday 7” This Season