If the scale shifted after the holidays, it is rarely permanent. In most cases, a 3–5 lb increase is simply your body reacting to different food and rest patterns. Here is how to find your balance again without the stress.

1. Understand the "Water Weight"

That sudden number on the scale is often water retention, not new body fat.

• The Cause: Holiday meals are usually higher in salt and carbs, which signal your body to hold onto extra fluid.
• The Fix: Don’t panic or restrict food. Once you return to your usual lower-sodium meals, your body will naturally release that extra fluid within 3–5 days.

2. Reclaim Your Routine

Instead of "dieting," focus on these three anchors to help your metabolism settle:

• Meal Timing: Eat your first meal within 1–2 hours of waking to reset your body's clock.
• Hydration: Aim for 8–12 oz of water every few hours. This actually helps your kidneys flush out the excess sodium mentioned above.
• Sleep: Aim for 7–8 hours. Poor sleep increases "hunger hormones," making cravings harder to manage.

3. The "Balanced Plate" Check

You don’t need to eat less; you just need to re-balance your nutrients. For your next meal, check for:

• Protein (0.5–0.8g per lb): Protects your muscle mass and keeps you full.
• Fiber (Vegetables/Beans): Stabilizes blood sugar to prevent energy crashes.
• Healthy Fats: A thumb-sized portion of olive oil or nuts for heart health.

Read Take Control of Your Meals: The Portioned Plate to learn more on this topic.

4. Use the "10-Minute Rule"

Intensity is not the goal—consistency is.

• Action: Walk for just 10 minutes after your largest meal.
• The Benefit: This simple movement helps your muscles pull sugar from your bloodstream, lowering your post-meal glucose spike and aiding digestion.

5. Skip the "Quick Fix" Trait

Avoid the temptation to skip breakfast or cut out carbs entirely. For adults over 60, extreme restriction can lead to muscle loss and fatigue, which makes managing blood pressure and diabetes harder.

• The Goal: Focus on small, repeatable wins. If you can do it for three weeks, it becomes a habit. If you can only do it for three days, it’s too extreme

Takeaways

Remember, your health is shaped by what you do most of the time, not just what happened during a few weeks of celebration. Progress comes from returning to the steady, gentle habits that make you feel your best.

We are here to support you every step of the way. If you have any additional questions about your specific health goals or numbers, please reach out to your Care Team for guidance.