"You spent the year committed to regular workouts and cutting back on ultra-processed foods. Then came the holidays: a time of sedentary indulgence. "You're eating out of your comfort zone, and you're probably out of your fitness routine," Maddie Pasquariello, a registered dietitian in New York, told Business Insider. "Those things combined make people spiral.""
"Pasquariello, who follows the 80/20 diet rule of eating mostly whole foods with occasional treats, said that as long as you've been consistent most of the year, a week or two of pure fun won't derail the long-term progress you've made. It doesn't make it any easier to avoid bad weight loss advice disguised as aspirational New Year's resolutions, though."
"Intermittent fasting is buzzy year-round among celebrities and tech CEOs. Whether by fasting 12 hours a day or eating all their meals in an eight-hour window, fans of intermittent fasting find time-restricted eating to be an easier way to restrict calories than counting them in a tracker. This makes it particularly popular around this time of year, Pasquariello said, who always sees it "promoted heavily around the holidays.""
January sees a surge in gym memberships and diet restarts as people try to reverse holiday indulgence. Short breaks from healthy routines rarely erase months of progress when regular habits resume. Social media amplifies diet trends and conflicting advice, increasing meal overthinking and driving people toward crash diets or extreme measures. Reducing social media exposure cuts down on noise and helps maintain realistic goals. Sustainable approaches include the 80/20 rule—mostly whole foods with occasional treats—gradual habit changes, and avoiding meal skipping or unnecessary supplements. Intermittent fasting and time-restricted eating can suit some individuals but are not universally superior.
Read at Business Insider
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