5 Exercise Tips Shed the Holiday Pounds

Weight gain is a common complaint post-holidays. We step on the scale—and realize we may have indulged a little bit more than we intended. But, instead of beating yourself up, it’s time to take action and put effort into shedding the excess pounds. Oftentimes, it all comes back to those healthy and sustainable lifestyle habits.

So, your Tampa back doctors have a few tips for you to get back on the bandwagon and feel great with renewed confidence and strength! Here’s how you can take a step forward.

Tip #1: Develop a Regular Strength Training Routine.

While cardiovascular exercise is absolutely necessary for the health of our heart and lungs, strength training is where sustainable weight loss is at. In fact, research shows combining strength training with a slight caloric restriction can lead to weight loss and an improved body composition.

If you’re unsure where to start, consider doing a few sessions with a certified personal trainer to learn the ropes.

Tip #2: Use HIIT Workouts to Your Advantage.

HIIT (High-Intensity Interval Training) offers a quick way to burn major calories, especially for those who are time-poor. The studies show that HIIT burns about 25-30% more calories than other types of exercise, which can offer a quick way to lose a couple of unwanted pounds.

Tip #3: Set Realistic Goals.

The weight likely won’t drop off overnight, unless it’s merely water weight (which is entirely possible if you consumed more alcohol than normal). However, there is something to be said about setting realistic goals. 

For instance, if you want to lose 10 pounds, consider breaking this down into half a pound to one pound of weight loss per week. This is much more achievable than five pounds and will be less likely to lead to cravings or binges due to increased hunger.

Tip #4: Combine Exercise With Healthy Eating Strategies.

You could do all the exercise in the world, but if your diet isn’t on point, your weight loss efforts might not be successful. Try to stick to eating primarily whole foods, such as vegetables, fruits, eggs, whole grains, lean meats, and nuts or seeds.

In contrast, limit processed and pre-packaged food items, as these often contain low nutritional value and plenty of empty calories. Try to do 80-20 here; this is where you eat healthy, whole foods 80% of the time and allow yourself a little slack 20% of the time.

Tip #5: Determine Your “Why.”

Many times, individuals start down the road of weight loss merely for aesthetic reasons. Yet, it frequently goes beyond this. Think hard about why you want to lose the excess weight. 

For example, this “why” could be to keep up with your grandkids or feel more confident in your own skin. Find something that resonates with you, then turn to it when you’re lacking motivation.

Want to Take Your Health & Wellness Up a Notch?

The center of our health and wellness starts with our nervous system. Luckily, with the best chiropractors, physical therapists, physical therapy assitants and massage therapists in Tampa, our team at Tampa Spine and Wellness is here to help you get on the right track. Our spine doctors will listen to your goals and help you determine a path forward. Book your appointment today!