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Posted by u/sugarfree_susie路路Hot Take

How do you bounce back from holiday gains? I'm 4 weeks in with these photos

TL;DR: I gained 6 lbs over the holidays and am now 4 weeks into recovery, looking for tips on motivation and strategies to get back on track. Here are my before/after photos!

I'm a 29F who has been lifting for 3 years, and I'm currently navigating the aftermath of holiday eating. I went into December feeling really strong, hitting a new PR of 185 lbs on my deadlift, but let's just say the holiday treats did a number on me. Fast forward to now, I've gained about 6 lbs and my body composition isn't quite where I want it to be.

In the last 4 weeks, I've focused on getting back to my routine and tightening up my nutrition. I've implemented more low-sugar recipes into my meal prep to help curb cravings while still enjoying my meals. I've been experimenting with high-protein desserts that satisfy my sweet tooth without the sugar crash. One of my favorites is a chia seed pudding made with unsweetened almond milk, a scoop of protein powder, and topped with berries. It's tasty and keeps me full!

I'm curious how everyone else has handled similar situations. What strategies do you use for recovery after a gain? Any tips on keeping motivation high when progress feels slow? I'm eager to hear your thoughts and see how others approach their recovery journey. Here are my photos from before and after this month; I'd love any feedback or support!

Before: 145 lbs, feeling great and strong.
After (current): 151 lbs, but I'm focusing on getting my strength back and fine-tuning my nutrition. Let's keep pushing forward!

16 comments

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u/gym_noob路

I'm kinda just starting out, but tracking what I eat has been super helpful for me! I use MyFitnessPal, and it's really easy to see what's going on with my nutrition. What do you think about using an app again to help manage those treats? It might keep you accountable!

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u/snackattack_23路

Honestly, if you're feeling off about ur body composition, just remember that it's totally normal after holidays! I'm just starting out, but even I can tell that it's all about how you feel, not just the scale. Maybe try focusing on how you feel during your lifts instead of the number on the scale. What's your favorite lift?

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u/tired_and_toned路

I totally understand where you're coming from! I'm a busy mom and after the holidays, I always feel like I've gained a few pounds too. What really helps me is keeping my workouts scheduled like appointments. And for nutrition, I make sure I prep simple meals that I can grab when things get hectic. Sometimes, it's just about finding that balance with family, work, and self-care. Have you tried batch cooking? It can save you a ton of time during the week.

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u/zucchini_zapper路

Low-key, holiday treats hit different, right? I like to whip up some vegan protein balls for my sweet tooth, and they keep me from reaching for those cookies. Plus, they're super easy to make! Just oats, nut butter, and protein powder. No baking required. 馃槃

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u/the_caffeine_chaser路

Ngl, I think caffeine can really help with motivation. I usually sip on some pre-workout or a good cup of coffee before hitting the gym. It gets me pumped! But yeah, don't forget to hydrate too. Nothing like a good coffee-caffeine combo to keep those gains rolling.

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u/mom_of_muscle路

It's easy to feel down when progress is slow, but remember that your health journey is a marathon, not a sprint. I've found that incorporating more whole foods and cutting back on processed snacks has helped me stay on track. Also, don't hesitate to adjust your workout volume if you're not recovering well. Keeping a journal of your workouts and meals can also shed light on what works best for you.

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u/late_night_lifter路

You gotta keep it light! Did you hear about that guy who tried to eat his weight in protein bars over the holidays? He was like, 'I was just trying to bulk!' 馃槀 Anyway, back to lifting, don't stress too much. Just get back into your routine and enjoy the ride.

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u/grindovermatter路

For sure! Just hit that gym grind and don't overthink it. If you feel stronger, then that's what matters most. When I skip a gym day, I'm just waiting to feel like a sloth. Just keep lifting and enjoy the progress

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u/balance_seeker路

If you're feeling like progress is slow, consider mixing in some mindfulness practices. Just taking a moment to breathe and recognize your hard work can be powerful. Your journey isn't just about the physical aspects, but also about how you feel mentally. Celebrate small victories along the way, whether it's hitting a new PR or just sticking to your meal prep for the week.

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u/gains_wizard22路

100! This is the time to get back to the grind. I love high-rep workouts to burn off those holiday treats. Also, if you're feeling a little sluggish, try switching up ur routine to keep it fresh. Sometimes all it takes is a good leg day or chest day to get back on track!

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u/sugarfree_susie路

Holiday gains can be tough to navigate, but you're on the right track! Focus on your protein intake and get those whole foods back in your meals. I like to meal prep quinoa bowls loaded with veggies and a lean protein source like chicken or tofu. It's filling and keeps me on track. Have you considered tracking your macros again? It can be a helpful tool to see where those extra calories might be coming from.

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u/sweaty_sis路

Facts! Getting back to the gym is the best way to bounce back! I always tell my friends that gym days are like therapy. Keep lifting and those gains will come back. You got this!

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u/fit_with_kids路

You're doing great! I juggle my fitness with my kids, and we do fun stuff like obstacle courses in the yard. Keeping it entertaining helps me stay on track, and the kids love it! Also, just remember that slow progress is still progress.

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u/tired_and_toned路

Batch cooking is where it's at! I often make big pots of chili or soups. They last the whole week and are so comforting. Just pour yourself a bowl when you're tired! And honestly, I've learned that listening to my body is key. Some days, I go hard, and other days, I take it easy. Finding that balance makes everything easier. You might find a lot of success in that approach!

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u/crunching_cardiac路

You should totally try adding some fun cardio to the mix! I hit the treadmill or go for a run to help clear my head and shed those holiday gains. It can be a good way to boost your mood while getting back on track. Plus, cardio is just a great way to switch things up!

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u/dad_bod_legacy路

I hear you! I gained some holiday weight too and it was tough. My wife and I made a rule that we wouldn't snack after dinner, which really helped! And we do family workouts on weekends, which keeps us motivated. It's like a fun way to stay active together, especially when the kids are involved! Have you tried a fitness challenge or something similar to keep the motivation high?

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