Kaylee, an experienced strength and nutrition coach, specializes in transforming physiques. As the founder of Moves You Training, she empowers clients with personalized coaching that delivers transformative results, and educates in health & nutrition to build confidence, maintain progress and achieve sustainable and long-term transformations.
We’ve all been there, enjoying a holiday meal, treating ourselves to a few extra servings, and maybe even indulging in a dessert or two (or three!). It’s completely normal to eat more than we normally do during celebrations. If you feel you’ve indulged a bit much after a holiday, there might be a change on the scale tomorrow. But do not worry! Chances are it’s just water retention, not fat gain.
Understanding the weight fluctuations
After indulging, the first thing many people do is step on the scale, and it's common to see a higher number than usual. This can be discouraging, especially if you’re used to seeing steady progress. However, the key thing to remember is that body weight naturally fluctuates up and down, and that doesn't always mean you’ve gained fat.
When you eat more food than usual, especially high-sodium or high-carb foods we see during holidays, your body tends to hold onto extra water. This is a completely normal response, and it’s your body's way of adjusting to the increase in nutrients.
To truly gain fat, you'd have to eat an excess of about 3,500 calories more than your body needs to store one pound of fat. To make this a little more realistic, to reach 3,500 calories, you’d need to eat 1 whole apple pie plus another quarter of a pie, plus your normal daily intake. Chances are, that extra dessert or second helping really didn’t push you that far!
Coming off of this, here are some tips:
Avoid aggressively restricting your calories afterwards to make up for it
Avoid overdoing cardio to "burn off" the extra calories
Instead of going to extremes, it’s important to stay calm and focused. Recognize that a few days off your routine won’t derail all of your hard work and progress. The goal should always be balanced, allowing yourself some flexibility without going overboard on restrictions or extreme exercise.
I always remind my clients to see this extra food as fuel for their workouts! With a little extra energy stored in your muscles, why not use it to your advantage? This is the perfect time to focus on hitting personal bests in your workouts. Whether it’s lifting heavier weights, completing more reps, or increasing your tempo (see this post on how to transform your workouts), this extra fuel can support your goals!!
How to stay consistent and stay stress-free this holiday
It’s common to feel like your fitness journey is a constant battle between your personal life and your goals. But the truth is, life happens, and part of living a balanced, sustainable life is being able to adapt when things don’t go exactly as planned. Balance, and not restriction, is key to long-term success. A few days off your usual routine won’t set you back. It’s all about maintaining a lifestyle that works for you.
Your fitness should elevate your life, not make it worse. Enjoy the process and show yourself grace when things take a little longer or go a little differently; thats what being human is all about!
If you’re feeling overwhelmed or unsure about how to handle these ups and downs, Our online coaching or group training can help you navigate those moments where you feel out of sync and give you the guidance and support you need to stay consistent.
Read more from Kaylee Jollota
Kaylee Jollota, Fitness & Nutrition Online Coach
Kaylee is a leader in the field of nutrition and strength training and their effects on body composition. In 2015, she discovered the transformative power of nutrition, losing 35 pounds and unlocking newfound confidence and passion. She has since dedicated her career to guiding clients to achieve similar life-changing results. Her approach combines personalized nutrition strategies with well rounded fitness programs, empowering clients to build strong bodies, minds and lifestyles. Her mission, to lead clients to find what moves them to a healthier, more confident you.
