As we near the end of the year, the prospect of time off can feel like the light at the end of the tunnel. However, those weeks of rest often turn into endless feasts, causing many guys to tip the scales when they weigh in for their New Year’s resolutions at the start of the next 365. No worries; we’ve got the weight loss hacks to help you ward away the extra kilograms over the festive season.
The trick is to stick to some of the good habits you’ve built up during the rest of the year. Been hitting the gym three or four times each week? You can scale down the visits but make sure you’re still showing up. With that said, here are 13 tricks to make sure you stay on track during the festive season:
1. Stick to a Solid Sleep Schedule
Festive season temptations can wreak havoc with your sleeping patterns. And while the occasional overindulgence of wakefulness isn’t against the rules, consistently skipping hours of shuteye could cause you pack on the pounds. University of Chicago research discovered that men who only slept four (or less) hours every night were far more likely to reach for high-calorie snacks than those getting a solid 10.
2. Never Skip Breakfast
A zero-schedule holiday is exactly what you need to unwind, but eliminating breakfast as part of your routine-less existence could come back to haunt your waistline. The American Heart Association found that sidestepping the most important meal of the day could ramp up your risk of high blood pressure, high cholesterol, diabetes and heart disease. To make matters worse, another recent study discovered that skipping breakfast could lead to weight gain.
Weight Loss Hack: We suggest avoiding sugary cereals and opting for an assortment high in fat and protein.
READ MORE: Top 5 Weight Loss Mistakes Men Over 40 Should Avoid for Successful Results
3. Stock the Right Stuff
Loading your cabinets with unhealthy snacks will cause you to overeat. That’s why the experts recommend keeping fat-fighting foods at eye-level. (Think Greek yoghurt, fresh fruit and hummus.) Putting these low-calorie options in easy reach, and your unhealthy alternatives out of sight will make it easier for you to resist the temptation to gorge on the bad stuff.
4. Keep Hitting the Gym
We’ve been conditioned into thinking that cardio is the ultimate calorie crusher. But research points to weightlifting as an effective tool for keeping the flab at bay. Why? When you build muscle, you’re slowly raising the amount of energy your body burns, giving you a bigger buffer to work with when it comes to nailing those coveted maintenance or deficit levels.
5. But Don’t Sleep on Cardio
Want to torch fat with ease? Try running intervals. In other words, mix up your run with a cocktail of easy strolls and hard sprints. Tagging in those windows of all-out effort will ramp up your heartrate and dial up the burn.
6. Set Aside 20 Percent
Eliminating all your favourite snacks from your daily menu is a quick way to ensure your diet goes from a six-month mission into a two-day nosedive. That’s why experts recommend sticking to your healthy food choices for 80% of the time and leaving yourself a generous buffer of 20% to indulge. In most cases, a solid cheat meal once per week can fulfil this quota and keep you sated.
7. Slow It down
As guys, we have a habit of wolfing down our grub in record time. It’s important to remember you’re not fighting for first in a competitive eating tournament. Plus, research has found that guys who eat at a slow or moderate pace are more likely to feel satiated after they eat (no matter the portion size).
READ MORE: 8 Weird But Completely Effective Weight Loss Tips
8. Feast on Fibre
Struggling to eat less? Sub in more fibre. Plant-based carbs can help keep your cravings at bay as they will usually help you feel more satiated after a meal. We recommend fruits, vegetables, pulses, whole-grain cereals, nuts and pulses.
9. Quit the Cool Drinks
Sure, Coca Cola is synonymous with the festive season, but that doesn’t mean you need to be slurping up 2-litre bottles every day. An occasional can is all good, but cool drinks tend to be packed with calories. While subbing in “low” or “no” sugar alternatives for your favourite fizzy beverage can help you cut your calories, these drinks have their own health worries to consider, too.
10. Take Advantage of Your Stress-Free Days
Now that you’re away from work, you’ll be free of one of the biggest culprits when it comes to weight gain: stress. Stress triggers a cascade of hormones that, while they might initially dampen your appetite, can severely dial up your cravings for unhealthy fare in the long run.
11. Sip On Coffee
Good news: your daily cuppa is still on the menu during your holidays. A study published in the American Journal of Clinical Nutrition discovered that sipping on your morning brew could help ramp up your metabolic rate by more than 10%.
READ MORE: The Science Behind How Weight Loss Actually Works
12. Ride Out Your Hunger
Can’t sate your appetite? Time mends all things, even a growling stomach. If you’re able to resist the urge to reach for a snack for 15 to 20 minutes, the impulse will usually subside. Plus, we’re prone to confusing hunger with thirst or boredom, so that desperate gnawing feeling might just be your cue to go do something fun or drink a glass of water.
Weight loss hack: staying hydrated is an effective cure for diet-related hunger pangs.)
13. Reach for an Orange
Snacking on citrus can help keep your digestive enzymes firing on all cylinders, helping reduce your body’s fat storage. We like to keep them cool in the fridge to max out their nutrient availability by 20%.
