32 Ways to Reverse Holiday Weight Gain in 1 Week
Lose 1 pound this week
If you're emerging from the holidays having put on a little weight, you're not alone: the average person gains about a pound between Thanksgiving and New Year's Day, according to the New England Journal of Medicine. But the good news is that a few simple changes to your routine can help you shed the weight quickly. "After the holidays, it's smart to get back on track by making small, realistic changes, instead of setting yourself up for failure by being overly drastic," says Keri Gans, RDN, a New York City-based nutrition consultant and author of The Small Change Diet.
To lose one pound in seven days, you'll need to eliminate a minimum of 500 calories each day through diet or exercise. These tips from trainers and nutritionists will help you work off at least that many calories a day (if not more) and lose weight fast. Aim to follow seven of the suggestions on this list over the course of a week, and you'll be well on your way to reclaiming your waistline before you've even had a chance to pack up the holiday decorations.
Lighten up your coffee order
If you typically begin the day with a 16-ounce latte with 2% milk, Health's contributing nutrition editor Cynthia Sass, MPH, RD, recommends making the switch to a 12-ounce cup with coconut milk instead. Not only will this swap cut calories, but coconut milk also contains a type of saturated fat that could help raise your "good" (HDL) cholesterol, but not the "bad" (LDL) kind. Stick with this modified order every day for a week, and you'll slash 560 calories by day seven.
Dilute your OJ
Having a glass of orange juice in the morning is a great way to load up on vitamin C, which can help reduce the severity of cold symptoms. To continue reaping those benefits with fewer calories, Gans suggests pouring four ounces into your cup instead of eight and replacing the lost juice with seltzer. This will save you 61 calories a day, or a little under 500 in a week.
Try an at-home HIIT workout
Agostina Laneri, a trainer from wellness website TrainersVault, recommends this 25-minute HIIT workout to torch 500 calories: 1 minute, 30 seconds of burpees; 1 minute, 30 seconds of squat jumps; 1 minute, 30 seconds of pendulums; 1 minute, 30 seconds of band jumps; and 1 minute, 30 seconds of bicep curls with bands. Repeat three times with a minute of rest in between. "This sequence hits your whole body and the fast transitions keep your heart going," she says. "That way, even when the workout is over, you'll still be burning calories."
Sweet tooth? Sass suggests skipping your afternoon pick-me-up of a handful of M&M's for two individually wrapped squares of dark chocolate. Do this five times a week and you'll cut 600 calories. Also good: dark chocolate boasts some serious health benefits, helping to keep your heart healthy and even boosting your mood.