The festive season in Australia often includes Christmas catch-ups, family gatherings, work parties, summer barbeques… the temptations to overindulge at this time of year are endless. They can lead to dreaded holiday weight gain. On average Australians gain up to 3 kilograms over the festive period. One to three kilograms might not sound like much but researchers have identified holiday weight gain is rarely lost. Is it possible to have fun and avoid festive season weight gain? Absolutely…
Why Does Weight Gain Happen During the Festive Season?
Several factors contribute to this seasonal weight gain:
- Overeating – festive meals are often rich in calories, with plenty of indulgent desserts, snacks, and beverages
- Reduced Physical Activity – busy schedules and holiday festivities can disrupt regular exercise routines
- Alcohol Consumption – festive celebrations often involve drinking, which can add extra calories
- Stress and Emotional Eating – the pressures of holiday preparations and gatherings can lead to stress eating
Tips to Avoid Festive Weight Gain
- Plan Your Meals – be mindful of what you eat. Plan your meals to include plenty of vegetables, lean proteins, and healthy fats
- Control Portions – use smaller plates to help control portion sizes and avoid going back for seconds
- Stay Hydrated – drinking water can help control hunger and reduce calorie intake
- Limit Alcohol – opt for lower-calorie drinks and limit your alcohol consumption
- Stay Active – make time for physical activity, even if it’s just a walk around the block
Exercises to Help Avoid Weight Gain
Exercise Physiologists (EP) specialise in prescribing exercises to help achieve health, fitness and wellbeing goals. Our EP’s also recommend:
- Cardiovascular Exercises – activities like walking, jogging, cycling, and swimming are great for burning calories. Aim for at least 30 minutes of moderate-intensity cardio most days of the week
- Strength Training – incorporate strength training exercises like squats, lunges, push-ups, and weight lifting. Building muscle helps increase your metabolic rate, meaning you burn more calories even at rest
- High-Intensity Interval Training (HIIT) – HIIT workouts involve short bursts of intense exercise followed by rest periods. They are very effective for burning calories in a short amount of time
- Flexibility and Balance Exercises – yoga and Pilates can improve flexibility, balance, and overall body strength.
- Active Socialising – icorporate physical activities into your social gatherings. Plan a group hike, a beach day, or a friendly game of cricket
By being mindful of your eating habits and staying active, you can enjoy the festive season without unwanted weight gain. Have fun and the key is moderation and balance – indulge a little, but make healthy choices most of the time.
Enjoy the festive season and take care of your health!
Need help?
Contact our team for a personalised assessment and help setting SMART exercise goals.