How to Shed Holiday Pounds in 2025: Simple Resolutions That Deliver Real Results
The holidays are filled with joy, indulgence, and traditions—often leading to weight gain. On average, Americans gain just under 1 pound during the holiday season (read blog: The Staggering Truth…). While that might sound harmless, studies show that this weight often isn’t lost, contributing to gradual long-term weight gain. Over the years, this pattern can increase the risk of chronic conditions like heart disease, diabetes, and obesity.
Holiday cocktails and sweets often provide empty calories that can contribute to weight gain if consumed in excess.
Why That Holiday Pound Matters
Holiday weight gain often sets the stage for a cycle that’s hard to break. Left unaddressed, it can accumulate over time, impacting your health, energy, and confidence. Beyond aesthetics, carrying extra weight affects mobility, energy levels, and overall well-being. The good news? You can reverse the trend and start fresh in the New Year—not through extreme diets but by committing to sustainable habits that create real, lasting results.
If fat loss is one of your goals for 2025, focus on specific, actionable changes instead of vague goals like “losing weight.” Fat loss is a long-term commitment, and success comes from breaking it into smaller, manageable habits you can implement right away. Here’s how to get started with New Year’s resolutions that can help you burn fat, improve your health, and build the confidence you want and deserve if you’re willing to stay consistent:
Lean beef is an excellent source of high-quality protein, providing all 9 essential amino acids to support muscle growth and repair.
1. Eat More Protein
Protein is your best ally in fat loss. It’s more satisfying than carbs or fats, meaning it keeps you fuller longer and reduces your overall calorie intake. Protein also supports muscle repair and growth, which is crucial when trying to lose fat while preserving lean muscle. This key macronutrient also has a higher thermic effect, meaning calories burned to digest, as much as 20-30%.
How to Get Started:
Aim for 0.8–1.0 grams of protein per pound of body weight each day. For example, if your goal weight is 150 pounds, target 120–150 grams of protein daily.
Break it down into meals: try consuming 40–50 grams of protein per meal.
Add protein-rich foods like lean beef, chicken, turkey, eggs, fish, beans, and Greek yogurt to your diet.
2. Increase Your Fiber Intake
Fiber is another secret weapon for fat loss. It slows digestion, keeping you satisfied longer and reducing cravings. Plus, fiber helps regulate blood sugar levels and promotes healthy digestion.
How to Get Started:
Incorporate high-fiber foods into every meal. Think vegetables (broccoli, spinach, carrots), fruits (berries, apples, pears), legumes (lentils, chickpeas), and whole grains (quinoa, oats).
Aim for 25–34 grams of fiber daily, as recommended by the USDA.
If increasing fiber, make sure to also increase water intake to aid digestion and prevent discomfort (stay regular).
A man sips water from a clear glass, refreshing himself with every drop.
3. Drink More Water
Proper hydration boosts metabolism, supports digestion, and helps differentiate hunger from thirst—common cues that often lead to overeating.
How to Get Started:
Drink at least half your body weight in ounces of water each day. For example, if you weigh 200 pounds, aim for a minimum of 100 ounces of water or more.
Adjust based on activity level: drink more if you exercise, sweat heavily, or live in a hot or humid climate.
Keep a water bottle with you at all times and set reminders to drink throughout the day.
4. Prioritize Sleep
Sleep is critical for fat loss and overall health. Lack of sleep increases cravings for sugary and high-fat foods and reduces your energy for exercise. It also disrupts hormones that regulate hunger (ghrelin) and fullness (leptin).
How to Get Started:
Commit to 7–9 hours of quality, uninterrupted sleep per night.
Set a consistent sleep schedule, going to bed and waking up at the same time daily, even on weekends.
Use the “3-2-1 Rule”: stop eating 3 hours before bed, stop drinking liquids 2 hours before bed, and disconnect from blue light screens 1 hour before bed to improve sleep quality (better yet, read a book).
Mindfulness is the practice of maintaining a moment-by-moment awareness of our thoughts, feelings, and surroundings, enhancing overall well-being and resilience.
5. Practice Mindful Eating
How you eat is just as important as what you eat. Mindful eating helps you avoid emotional or distracted overeating, ensuring you stay in tune with your body’s hunger and fullness cues.
How to Get Started:
Slow down your meals. Put your fork down between bites and chew thoroughly.
Avoid distractions like TV, phones, or computers while eating.
Aim to stop eating when you feel satisfied but not overly full.
6. Set a Cardio Goal
Cardio is a proven way to burn calories and create the calorie deficit needed for fat loss. It also supports heart health and builds a solid fitness foundation.
How to Get Started:
Follow the American Heart Association's guideline of 150 minutes of moderate-intensity cardio per week. That’s just 22 minutes a day!
New research suggests “weekend warriors” can achieve the same benefits by doing all their cardio on two days—ideal if you have a busy weekday schedule.
Start small. Begin with brisk walking or light jogging for 10–15 minutes and gradually increase duration or intensity. You can gain the same benefits breaking your walks into two to three 10-minute sessions per day. But whatever you do, remain consistent to build a solid cardio base by hitting 150 minutes weekly (foundational to overall health & wellness).
Regular cardio workouts improve heart health and boost endurance, while muscle workouts enhance strength and support metabolic function.
7. Build Muscle with Strength Training
Strength training is key to burning fat and achieving a healthy body composition. Building muscle increases your resting metabolic rate, meaning you burn more calories even at rest.
How to Get Started:
Schedule at least two full-body resistance workouts per week. Beginners can start with bodyweight exercises like squats, push-ups, and planks.
Gradually incorporate weights or resistance bands to increase intensity.
For faster results, aim for three to four sessions per week, focusing on compound exercises like deadlifts, bench presses, and rows. But it’s best to consult with a certified personal trainer who can guide you safely and effectively if you are new to resistance training.
Make 2025 the Year You Succeed
By committing to these resolutions and applying them consistently, you’ll reverse the trend of gradual weight gain and build habits for long-term success. Start small, focus on what you can do today, and celebrate each step of your progress.
Your body—and your future self—will thank you for taking these steps toward a healthier, stronger you!
If you need help with your health and fitness goals, book a free assessment phone call and I will get you started on your path to achieve your goal(s). Book HERE.
