Fitness experts have shared their secret to preventing holiday weight gain, involving a simple yet effective method – and only half the effort.
Known as the ’50 percent rule,’ the practice involves taking a more flexible approach when it comes to diet and exercise – by only doing half the work but keeping consistent.
Fitness and health fanatics have spoken to the Daily Mail to detail the method that can help keep off the pounds during the festive season.
James Rodgers, an endurance sports expert and certified running coach, explained that the rule is essentially putting emphasis on the ‘A’ in the acronym SMART goals – which stands for Specific, Measurable, Achievable, Relevant, and Time-Based.
‘What’s achievable changes based on what’s happening in your life, and recognizing that is the key to long-term success,’ he told the Daily Mail.
He warned that people who head into fitness goals with an ‘all or nothing approach’ often give up completely, rather than listening to their body and staying realistic.
‘I use similar strategies with my runners and in my own training,’ he shared. ‘For example, when I’m tired, I’ll switch from a distance goal to a time-based goal. Instead of saying “I need to run five miles today,” I’ll say “I’m going to run for 30 minutes.”‘
Rodgers says the approach is to take pressure off and to listen to what the body needs, while still maintaining good habits.
Fitness experts have shared their secret to preventing holiday weight gain, involving a simple yet effective method – and only half the effort (stock image)
‘The holidays are actually a great time to practice this mindset. Think of it as a planned recovery period where you intentionally adjust your routine to refresh and recharge,’ he suggested.
Jill Brown, a board-certified health and wellness coach, said she teaches her clients the 50 percent method.
‘Think of it this way, if you plan on doing workouts six days a week over the holidays or eating 120g of protein a day, but do just half, it’s a win,’ she pointed out.
‘Striving for perfection is the enemy of “good enough” and it’s a sure way to make you feel like you’ve failed,’ the expert continued.
‘It’s basically the same as seeing the half glass full vs the glass half empty,’ she added.
Brown said that while the 80/20 rule – 80 percent consistent efforts and 20 percent flexibility – is the ‘gold standard,’ the 50 percent rule is still effective.
‘It’s where we’re making loads of progress that’s sustainable and won’t burn us out,’ she pointed out.
‘Even 51 percent effort is moving us forward slightly. But at 50 percent effort, we’re still toeing the line and not slipping backwards or losing our gains.’
Known as the ’50 percent rule,’ the practice involves taking a more flexible approach when it comes to diet and exercise – by only doing half the work but keeping consistent (stock image)
Fitness instructor Andrea Lepico said she’s found the method means people come into the new year feeling energized and with energy to tackle their fitness and health goals.
‘They have retained a more achievable part of the goal because it has been cut in half,’ she explained.
‘So if they now have to walk 5,000 steps instead of 10,000, they have saved a lot of time. If they now have to do a 20-minute strength session instead of a 40-minute session, it’s the same thing, but the reduced goal will hopefully feel doable and get done.’
Lepico said at the end of the day, it’s also important for people to be realistic with their expectations and kind to themselves, even during a busy holiday period.
‘This includes being forgiving if they fall short, rescheduling, and trying again rather than forgetting about it and trying again tomorrow,’ she urged.
‘If the client can do 50 percent of their goal, or, more realistically, 40 to 50 percent of their goal, they are likely to feel about the same level of fitness at the end of the month,’ she continued. ‘They will most likely not notice any reduction in strength or stamina.’
Studies have found that on average in the USA, people will gain around a pound over the festive season.
According to a 2016 study by the National Library of Medicine, on Christmas Day alone, an individual could consume 6,000 calories, which is three times the recommended daily allowance.
Many then struggle to lose the extra weight, which accumulates over the years, with a study published in BMJ finding it can add up to an increase of 10 pounds over a decade.