It's pretty standard to gain a little extra weight over the holidays. With the combination of delicious home cooking, the absence of the Rec and even just not walking around campus, avoiding a few new year pounds is pretty difficult. But just because you've gained a few doesn't mean you can't lose them, and fast at that. With a few minor adjustments, you can scale back on those holiday gifts you never asked for.
Exercise
A big misconception is that you have to exercise for hours and hours to burn off a ton of calories. But actually, if your goal is just general fitness and weight loss, a half-hour or less a day can work wonders.
Even if you don't want to get huge muscles, lifting weights is a great way to kick up your metabolism. After you lift, your body will be burning extra calories for two days. It doesn't even have to be a complex plan - if you don't have much time, hitting the major muscle groups will be enough to start getting you back in shape. Try doing a basic lifting routine of pushups, squats and pull-ups (if you can't do a pull-up, do the lat-pull-down machine). Two or three sets of 10 to 15 reps will be plenty to get your muscles going, and start your metabolic fire burning.
Some of you may not love the weight room - it can be pretty intimidating. Alternatively, doing interval training will not only save you time, but will also burn more calories for longer than doing a standard endurance workout. Instead of going for a low intensity run for a half hour, try doing sets of sprints or stairs. It doesn't sound wonderful at first, but when you're done after 15 minutes you'll feel much better. All you need to do is alternate between high intensity and low intensity - try a minute at high speed and a minute at low speed (after a warm-up of course) for five or six sets. And don't forget to stretch after.
Diet
Besides abandoning salad dressing and Coke (yes, even your beloved DC), you probably don't need to change much about your eating to lose some weight. Try starting your meals with protein - like peanut butter, eggs, nuts, anything - and you'll feel fuller faster. This works especially well if you have some protein about 45 minutes before lunch or dinner. You won't be as hungry to begin with so it'll be easier to eat less, and you'll be fuller so you won't feel the need to finish your plate.
As the new year rolls on, you can scale back on eating if you want - take a look at our new "Eat This, Not That: Vanderbilt" for some easy ideas you can incorporate without venturing too far out.
Good luck, and a happy new year!
