Over My Dad Body

The holidays are such an exciting time of year—perfect for family reunions and delicious dinners that bring everyone together. But let’s be real: sticking to your diet during this festive season can be tough.

Who can say no to mashed potatoes and gravy?

And honestly, one indulgent meal won’t ruin your progress, right? That said, it’s good to have a plan to get back on track once the holidays are over. In this article, I’ll walk you through some simple steps to help you ease back into your fitness routine without feeling overwhelmed.

Why do we tend to pack on the pounds during the Christmas holidays?

The answer is simple: we eat a lot during this festive season. The Christmas holidays are all about letting loose—binge eating and drinking practically becomes a family tradition. It is one of the few times of the year when eating and drinking non-stop until midnight feels completely normal.

Studies suggest that a person consumes around 5,373 calories during Christmas Day alone—and that’s not even counting alcohol. Add a bottle of wine, and you’re looking at nearly 6,000 calories in one day. To put that in perspective, that’s the amount of calories we typically consume in three to four days.

And it doesn’t stop there. The feasting continues through to January 1st, with most of us overeating the whole time. As a result, the average person gains about 1.2 kg (or 1.35% of their body weight) during the holiday season.

But the most challenging part isn’t just the weight gain—it’s the post-holiday slump.

Once the celebrations are over, the decors are down, and the Christmas trees are gone, we are left with long, dark nights and cold, dreary days. Even though we eventually return to our regular eating habits, it can take weeks—or even months—to work off those holiday indulgences.

How long does it take to lose that holiday weight?

According to research, the average person takes about five months to lose the extra weight gained over the holidays. The study found that people who simply return to their usual eating habits will typically return to their pre-holiday weight by June. However, some people end up increasing their regular calorie intake after the holidays and never entirely lose the extra pounds.

The worst-case scenario is falling into the trap of yo-yo dieting—drastically cutting calories for a short time, then overcompensating by eating more than usual later. This pattern can lead to fat gain and muscle loss.

The good news is that you don’t need to starve yourself to shed the holiday weight or even build muscle. A few minor lifestyle tweaks are all it takes to get back on track and, ideally, turn those changes into lasting habits.

How to Get Back in Shape After the Holidays (Without the Struggle)

Get rid of those leftovers

The first step to getting back on track with your diet and fitness routine is to clear out those holiday leftovers. Holiday meals are often packed with fats, sugars, and other ingredients, making it harder to shed extra pounds. Some dishes may even contain complex compounds that aren’t great for your overall health.

This is especially true for desserts like bibingka and puto bumbong, which are loaded with saturated fats and processed sugars. By tossing out the leftovers or (gasp!) sending them home with guests, you’ll set yourself up for a fresh start and make it easier to get back into your fitness groove.

Go back (finally!) to eating right

The next important step is getting your diet back on track. The holiday season often throws healthy eating out the window, leading to heavier, less nutritious meals.

As mentioned before, a solid diet plan is key to building muscle and staying in shape. That means fueling your body with the right foods.

Returning to a balanced diet not only replenishes essential nutrients but also helps counteract some of the effects of holiday indulgence. Plus, it can prevent unwanted weight gain while improving stamina and strength.

A great approach is to focus on meals that include protein, vegetables, and a healthy starchy side. This combination provides a wide range of essential nutrients that help balance out the effects of all those holiday sweets. Many people also feel sluggish after the holiday season, and a well-structured diet can give you the energy boost you need to get back to feeling your best.

Take it slow

If you’ve gained a few pounds or lost some workout progress over the holidays, don’t stress. Just like one big meal won’t erase months of training, you won’t get back to peak fitness overnight, either.

The key is to ease back into your routine—especially if you’ve been inconsistent for the past month or so. Many people go all-in, working out for 90 minutes a day, six or seven days a week. But that approach often leads to burnout or injury because your body isn’t getting enough time to recover.

Instead, keep it simple. Gradually ease back into your workouts, and you’ll be much more likely to stay consistent well beyond Valentine’s Day.

Drag yourself back to the gym

After all the holiday feasting and celebrations, returning to the gym is a no-brainer. Staying active is the best way to burn those extra Christmas dinner calories. Plus, regular exercise helps prevent weight gain and keeps your body lean.

If hitting the gym isn’t your thing, you can stay active by playing sports like football, basketball, or tennis. These fast-paced activities engage your muscles with quick, dynamic movements, helping them stay strong and ready for your next workout session.

Drink plenty of water

It may sound simple, but staying hydrated can make a big difference after the holidays. Drinking plenty of water helps your body reset by flushing out excess sugars and other unwanted substances from your system. This is especially important if you indulged in a little too much alcohol during holiday celebrations, as water helps rehydrate and refresh your body.

Proper hydration also plays a key role in muscle recovery. If you’ve been slacking on workouts, your muscles might feel weaker due to a lack of movement and hydration. Drinking more water can help revitalize your muscles and get you back on track faster.

Rest

Getting enough rest is crucial for building lean muscle. After the holiday season, your body may feel drained and exhausted, and the best way to recover is by prioritizing rest.

Quality sleep offers a range of benefits, including flushing out toxins from your body and brain. More importantly, your body heals and recharges during rest, which helps restore your fitness levels. Proper sleep also improves your mental state, boosting motivation and determination to get back on track with your fitness goals.

Go easy on yourself

It is only natural to be your own harshest critic, but now is a great time to ease up on the self-judgment. The holidays are about celebrating, indulging, and spending time with loved ones.

So maybe you weren’t as active or disciplined with your diet as you’d hoped—that’s okay!

You can always get back on track. By returning to your healthy habits with a slow and steady approach, you’ll be back to your routine before you know it.

Make Getting Back in Shape Fun and Enjoyable

Too often, people jump into their New Year workouts with a sense of guilt, almost as if punishing themselves for slacking off during the holidays. But that mindset doesn’t help anyone—it just makes fitness feel like a chore.

The key to getting back on track after the holidays is to focus on the small, everyday habits that keep you feeling your best year-round. That means returning to your usual meal plan—practicing portion control, eating a variety of nutritious foods, and being mindful of what you eat. It also means staying hydrated, prioritizing rest and recovery, and gradually easing back into a consistent workout routine.

Most importantly, make sure you enjoy the process!

Maybe that means waking up a little earlier to fit in a workout before your day starts or prepping meals and snacks in advance so you’re never caught off guard by hunger. By making these healthy habits part of your routine, you will create structure in your day and set yourself up for long-term success with your New Year’s resolutions.