The new year is synonymous with resolutions, and for many, losing weight tops the list. After weeks of indulgence, it’s no surprise that gym memberships spike and diet plans emerge from the shadows. Yet, the eagerness to shed those holiday pounds often leads to misguided efforts that can do more harm than good.
According to fitness expert Ángel Rodríguez of TrainerClub, this post-holiday rush to slim down quickly is where most people falter. While their intentions are admirable, the methods—extreme exercise routines and overly restrictive diets—often set them up for failure. Rodríguez emphasizes the importance of approaching weight loss with patience and sustainability.
The rush to lose weight after the holidays
The biggest mistake people make after the holiday season is attempting to undo weeks of indulgence in mere days. Rodríguez explains that many people throw themselves into rigorous workout schedules, hitting the gym multiple times a week for intense sessions they aren’t physically prepared for. Simultaneously, they pair these grueling workouts with highly restrictive eating plans, believing that drastic measures are the fastest path to weight loss.
Unfortunately, this all-or-nothing approach often backfires. For individuals who’ve spent the holidays relaxing and indulging, diving straight into high-intensity exercise can lead to feelings of overwhelm, physical discomfort, or injury. As Rodríguez points out, when workouts feel like punishment rather than an enjoyable part of your routine, it’s easy to abandon the effort altogether.
Similarly, restrictive diets tend to be unsustainable. Cutting out entire food groups or dramatically slashing calorie intake may yield quick results initially, but they often leave people feeling deprived and frustrated. This can trigger a cycle of yo-yo dieting, where lost weight is quickly regained once old eating habits reappear.
The key is building sustainable habits
Instead of resorting to extremes, Rodríguez advises adopting a gradual and balanced approach. For starters, returning to pre-holiday routines—moderate portions, regular meals, and consistent physical activity—can help reset your body without the added stress of drastic measures.
When it comes to exercise, starting slow is crucial. Choose activities you genuinely enjoy and make sticking to your routine much easier. Whether it’s a brisk walk, a dance class, or light strength training, the goal is to create a positive association with movement. Over time, you can gradually increase the intensity and duration of your workouts as your fitness level improves.
On the nutrition front, the focus should be on balance rather than restriction. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains into your meals while allowing for occasional treats. By shifting your mindset from quick fixes to sustainable changes, you’re more likely to maintain a healthy weight long after the holiday season.
The festive season may leave you with a few extra pounds, but that’s no reason to panic. As Rodríguez suggests, the best way to shed those holiday pounds is by resuming your normal routine and making small and consistent improvements over time. By focusing on long-term well-being rather than immediate results, you’ll recover from holiday indulgence and set the foundation for a more balanced lifestyle throughout the year.