As the holiday season comes to an end, dieters must face the consequences that a month full of food-centered celebrations usually brings. Though a recent study published in the New England Journal of Medicine indicated that the average American gains only a pound during the holiday season, some may gain even more or fall completely off of the weight loss bandwagon. In some cases, even a one pound weight gain is enough to strip dieters of their motivation.
If you’re feeling blue about holiday weight gain, or simply struggling with a scale that has refused to budge, rest assured that you can get back on track. With a few simple tweaks, losing the weight can be painless. Read on for six tips that can make a considerable difference.
Add Low-Fat Dairy Products to Your Diet
If you’re feeling hungry between meals, you can reach for a container of low-fat yogurt with confidence. In 2005, a study published in the International Journal of Obesity indicated that individuals who consumed three servings of low-fat yogurt each day lost significantly more weight than those in a control group. The yogurt-eaters also experienced a higher level of fat loss when compared to individuals in the control group.
It seems that in addition to helping you lose weight, low-fat dairy products can prevent weight gain. A 2008 study published in Nutrition & Metabolism found that those who consumed the recommended amount of dairy products could ingest more calories than those who did not consume yogurt, without gaining any weight.
Do a Weekly High-Intensity Interval Workout
High-intensity interval training involves alternating periods of maximum effort with slower recovery periods during exercise. On a treadmill, for example, you may run for two minutes at 8 miles per hour, then recover for three minutes at 5 miles per hour, and repeat this cycle 4-5 times. My HiiT, AfterBurn and Cardio Supersets are just some of my high-intensity interval DVDs that you can add to your weekly fitness routine.
Though you may be accustomed to maintaining a moderate pace throughout your workout, adding this type of a high-intensity interval workout can facilitate weight loss. According to the results of a 2009 study published in the International Journal of Sports Nutrition & Exercise Metabolism, high- intensity exercise results in a higher calorie burn during the 90 minutes following exercise than does low-intensity exercise. High-intensity exercise essentially allows you to continue to burn calories long after you step off the treadmill.
Increase Your Fiber Intake
Adding fiber to your diet may help you consume fewer calories. According to a report published in a 2009 edition of Nutrition Reviews, researchers have found that individuals who consume a high amount of fiber during a meal eat less food during both that meal and their next meal. To reap the benefits, consider incorporating the following foods, which are high in fiber, in your diet: apples, black beans, raspberries, whole grain pasta, pears, brown rice, oatmeal, and peas.
Enjoy a Cup of Green Tea
Adding green tea to your diet may speed post-holiday weight loss efforts. According to the authors of a 2009 report published in Alternative Medicine Review, the catechins in green tea can facilitate weight loss by increasing metabolic rate. A meta-analysis published in a 2009 edition of the International Journal of Obesity confirmed this assertion, as the data indicated that catechins had a significant impact on both weight loss and weight maintenance.
A 2010 study published in the journal Obesity supported this finding, as moderately-overweight participants who consumed a green tea high in catechins experienced significant decreases in body fat and body weight after ninety days. In this study, participants consumed both green tea and caffeine, suggesting that the two may work together to play a role in weight loss. If you drink coffee in the morning, consider sipping green tea on your lunch break to enjoy this benefit.
Up Your Protein Intake
You’ve probably heard that eating enough protein can keep you full longer and thereby aid in weight loss, and it’s likely true. In a 1999 study published in the International Journal of Obesity, participants who consumed 75 grams of protein per day lost significantly more weight and fat than those in a control group. The study was completed during a six-month period, and participants were permitted to consume as many calories as they wanted. Those who ingested 75 grams of protein per day consumed fewer calories than those in the control group, explaining their greater weight loss.
To take advantage of the weight loss benefits of protein, add some lean sources to your diet. Fish, chicken, almonds, eggs, reduced-fat cheese, yogurt, and beans are excellent options. They’ll keep you feeling full and perhaps make you less likely to reach for potato chips or ice cream between meals.
Lift Some Weights
Resistance training may aid your post-holiday weight-loss efforts. A 2010 study published in the Journal of Clinical Hypertension found that participants who engaged in resistance training three days per week, like my STS strength program, significantly increased their amount of lean body weight. Noteworthy is the fact that resistance training occurred after participants ceased an exercise regimen that involved aerobic training.
This result may have been due to the fact that resistance training can increase muscle mass, thereby elevating metabolism. According to Brad King, author of a 2003 report published in Alive: Canadian Journal of Health and Nutrition, muscle is the most metabolically-active element of the body. That being said, having more muscle mass causes your body to burn more calories throughout the day. This, in turn, can aid in fat loss and leave you with more lean body mass.
Resistance training seems to speed the metabolism and aid in fat loss, and it is, of course, just one of several ways that you can speed the process of losing weight after the holiday season. Any of the methods discussed here can facilitate weight loss when incorporated in a healthy diet and exercise regimen.
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