So you’ve spent your holidays binge-eating. Big deal, right? With all the Christmas parties, who really has the time to go on a diet? Don’t worry – we’ve all been there. The good news is you can reverse the post-vacation weight gain–and start getting ready for summer at the beach! Here’s how:

Know How Many Pounds You’ve Added

This might be painful, but the first thing you have to do is find out how much weight you gained. Now, don’t be too hard on yourself. According to a New England Journal of Medicine study, holiday weight gain is definitely real for many people.

However, ManilaMed’s Dr. Jane D. Ricaforte-Campos says only those who do not restrain themselves from eating too much than what their body requires will gain weight.

“If one is already obese, there is no room to gain weight during the holidays. If one is underweight, the average weight gain per week is 2 pounds,” said Dr. Ricaforte-Campos.

Never Starve Yourself

You may feel like you’ve gone overboard with stuffing yourself with food–but it’s never a good idea to go on starvation mode. Skipping meals can be tricky. It’s possible that you lose weight if you ever try this out, but that’s what is normally called “bad weight.” It’s usually the muscles you lose from this method, not fat.

In fact, Dr. Ricaforte-Campos says that immediate weight loss is never healthy. It is suggested that the physiologic weight loss per week is 1 kilogram. You can achieve this by doing high intensity aerobic exercises for 30 – 45 minutes thrice a week.

Strengthen Your Willpower

Losing weight is never an easy feat — especially if you’ve gotten used to certain habits for the recent months. If you’re tempted to count the calories of every meal you’re taking, shift the focus to carefully picking what you really need to eat: choose fruits, vegetables, and lean meats. Avoid high-calorie processed foods and sugary drinks, as these all cause weight gain.

For one, try mixing things up with lunch. Add a bit of fiber here and there, or increase the amount of fruits and vegetables in your diet. Drinking 2-3L of water per day will also help complete the regimen.

Set Realistic Goals

Weight loss is mostly about being active, but it’s also about mindfulness. Set specific goals to achieve during your journey, and you’ll have better chances of success. Remember that the beginning is always the hardest, but ticking off even just 10% of your actual goal puts you in well in the running.

Reduce Alcohol Intake

The core of losing weight is dropping certain amounts of calories – and cutting back or completely quitting alcohol makes a lot of difference in that area. Studies show that the risk for weight gain is directly related to how much alcohol one is taking. Basically, if you’re a heavy drinker, you may be gaining a few extra pounds.


Establish healthy habits early and face a better version of yourself in a few months. Nevertheless, do not ever compromise your well-being when you go on a diet. ManilaMed offers healthcare services that help you accomplish your personal goals. For more details, visit their website or call (02) 523 8131.