Myth: You’ll Gain 10 Pounds Over the Holidays
Truth: Studies show that most people gain about 1-2 pounds during the holidays. However, the issue is that the weight gained often isn’t lost afterward, leading to gradual long-term weight gain.
Focus on balance rather than attempting quick fixes or heavy exercise to “undo” indulgence. While exercise helps manage weight and health, burning off the calories from a large holiday meal often requires far more exercise than most people think. As an RN, I recommend focusing on balance during the holiday season by staying hydrated, as thirst is often mistaken for hunger, and limiting high-calorie drinks like sugary beverages or alcohol. Incorporate regular physical activity, even if it’s just brisk walks or household chores, to stay active and burn calories.
If you do find yourself with a few extra post-holiday pounds focus on small, sustainable changes to shed holiday weight gain. Start by practicing portion control and eating balanced meals with lean proteins, whole grains, and plenty of vegetables. Avoid skipping meals, as this can lead to overeating later. Instead, eat smaller, protein-rich meals and snacks to maintain energy and control hunger. Tracking your progress through journaling or apps can help you stay on course while celebrating small successes to keep your motivation strong.
Enjoy this holiday season—treats and all.
Myth: Holiday Stress Is Inevitable
Truth: While holidays can be busy, planning ahead, setting boundaries, and prioritizing what matters most can significantly reduce stress.
The holiday season can be stressful, however this stress is avoidable. It can be managed with thoughtful strategies. Start by planning ahead—use a calendar to organize events, set a budget, and prioritize activities that matter most. The biggest gift you can give yourself this season is to say no to overcommitment, which will help preserve energy, while focusing on creating meaningful memories over perfection reduces pressure. Incorporate simple self-care practices like short walks, journaling, or deep breathing to stay grounded. Ensure you get enough sleep, eat balanced meals, and manage expectations to maintain your well-being. Consider joining the upcoming BHT webinar on December 18th on “Unlocking a Positive Mind” Register Here: https://seattlemetrochamber.zoom.us/webinar/register/WN_DPb5MbxJR4-wMlLGOvhfpQ
Holistic self-care supports stress reduction. Mindful techniques such as gratitude journaling or box breathing can provide quick relief, while apps like Headspace or Calm offer guided relaxation. Reach out to professional resources like Employee Assistance Programs or mental health services if needed. With planning and intentional choices, you can enjoy the holidays while protecting your physical and mental health.
Self-Care Resources
Stress Management Tools
- Apps: Headspace, Calm, Insight Timer
- Online Programs: Free stress reduction courses through community health centers or libraries.
RN-Approved Techniques
- Progressive Muscle Relaxation: Tense and release each muscle group to ease physical stress.
- Box Breathing Technique: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. Repeat for 2-3 minutes.
- Mindfulness Exercises: Focus on the sensations of a simple activity, like drinking tea or taking a shower.
Professional Support
- Reach out to healthcare providers or Employee Assistance Programs (EAPs) if stress feels overwhelming.
- Many workplaces or insurers offer free or low-cost mental health services during the holidays.
Got questions? Submit them to RN Laura, who’ll reply in the following newsletter:
laura@businesshealthtrust.com.