Starting this week if you are not physically active the numbers on your weighing scale may begin a steady climb over the next month and you could end up with an extra inch or more on your waistline come January 1st. Weight gain over the holidays is real but often exaggerated according to research recently published in the NEJM. Most studies on holiday weight gain have found that the average person gains about 1 to 2 pounds between Thanksgiving and New Year's but that those extra pounds tend to stick around for some time after. Most people don't ever lose some of the weight gained during the holidays.
With all of the dinners and holiday parties it's inevitable that most of us will consume more alcohol and more snacks and high caloric finger foods with the potential to gain more than just a couple of pounds but gaining weight over the holidays doesn't have to be inevitable. You can try to exercise better self control or you can resolve now to maintain a regular exercise program during the holidays and eat your cake too.
It's scientifically established that to maintain or lose weight you must achieve an equilibrium between the amount of calories we consume and the amount of energy we expend on any given day. An extra 500 calories a day over the course of a week will result in a gain of one pound.
If you have a relatively normal metabolism, you can lose weight by following a simple formula supported by research at the Mayo Clinic.
· One lb = 3500 calories. · That 3500 calories over seven days = 500 calories a day you have to eliminate by not eating them or exercising them off. · Find the calorie count for the foods you’ll eat on the Internet. · Try eating 300 calories less each day. Smaller portions should take care of this. · A rule of thumb for exercise is a half-hour of cardio, like brisk walking or jogging = about 200 calories, depending on body weight and effort.