Yo-yo effect alert: Here are the weight loss traps

Of course you want to relax on vacation, but you can do that by taking a walk here and there or swimming a few laps in the pool. Or how about a short bike ride? You can also explore your holiday region on two wheels and do something to combat the yo-yo effect.

Whether you're on summer or winter vacation, please make sure you stay properly hydrated. Always carry water with you and ensure you keep your body hydrated. This will also keep your metabolism running smoothly. You automatically lose more fluids in hot weather. You should replenish this fluid loss with water or unsweetened tea. This also has another advantage: it fills your stomach and reduces hunger.

Did you get into the habit of eating only three meals a day before your vacation? Then stick to that routine while you're on vacation. That way, you won't even be tempted to grab an ice cream or a waffle between meals.

First of all: You're on a well-deserved vacation. You should relax and sleep in. But from our own experience, we recommend: Exercise in the morning. Ideally, even before breakfast. Why? Early morning exercise isn't just great for your figure, it's also good for your brain. Exercise improves concentration and logical thinking. Even if you're on vacation and your brain is perhaps running on low power, you've surely got some exciting reading material with you. After exercise, your metabolism is running at full speed and continues to burn calories for hours afterward. Working out on an empty stomach is doubly effective: When you exercise before your first meal of the day, your body uses its existing fat reserves for energy instead of the glucose you consume through food . This clearly speaks in favor of early morning exercise. After an early and strenuous workout, breakfast tastes all the better. We guarantee it.

Piña coladas on the beach, ice cream sundaes while sightseeing, pizza while shopping – calorie-laden indulgences lurk everywhere on vacation. Of course, you should treat yourself on your holiday. But even here, moderation is key. If you indulge in five scoops of ice cream with extra chocolate sauce and colorful sprinkles, then avoid excessive cocktail consumption in the evening. Our advice: Allow yourself one indulgence a day , which you then savor mindfully.

Who says only cookies made with Grandma's recipe and lots of butter taste good? There are now many low-fat and healthy alternatives. Try them out and, for a sweet treat, enjoy SHEKO shakes in many delicious flavors.

Don't want to forgo your Christmas snack plate? You don't have to! Just fill it differently: opt for nuts and tangerines. Both are healthy alternatives to chocolate, filling, and provide your body with important nutrients.

One of the best ways to avoid gaining weight over Christmas is to increase your workout routine in the run-up to the holidays. By exercising more in the weeks before the holidays, you not only boost your metabolism and perhaps even lose a little weight, but you also build muscle. More muscle mass increases your basal metabolic rate, meaning your body burns more calories even at rest.

Even if time is short and you don't have the opportunity to increase your training, a targeted workout the day before the festive meal will help deplete your muscle glycogen stores. These will then be available again for the excess Christmas calories. This means you can eat more without storing excess energy as fat – ideal conditions for carefree feasting.

Traditional Christmas dinner isn't exactly known for being light. Roast goose with dumplings and red cabbage delivers around 800 kcal per serving , while potato salad with sausages packs a hefty 600 kcal . And that doesn't even include seconds. Not to mention the wine , which can flow freely during the holidays and adds up to about 150 kcal per 0.2 liters . And let's be honest, how often does one glass really suffice? If you then indulge in something sweet for dessert, you can easily consume 1500-2000 kcal in just one evening , which might even equal your normal calorie intake – though that's per day, not per meal. If you've already had a substantial breakfast, you'll exceed your daily energy needs faster than you can say, "Just a few more cinnamon stars, please!"

To avoid gaining weight at Christmas, you need to cut back on calories. And since Christmas only comes once a year, but breakfast is a daily necessity, it makes sense to adjust this aspect. This doesn't mean you should fast until evening – because even if breakfast isn't the most important meal of the day, decorating the Christmas tree and wrapping presents is only half as much fun with a rumbling stomach, and a healthy breakfast is quick and easy to prepare.

However, complete shakes like those from SHEKO are also suitable as meal replacements.¹ Knowing that you won't overindulge, you can then properly enjoy the feast in the evening.

To get through Christmas without gaining weight, you should keep your protein intake high before, during, and immediately after the holidays. Compared to carbohydrates and fats, protein-rich foods provide a particularly long-lasting feeling of satiety. A high protein intake also leads to a feeling of fullness more quickly than with a low-protein diet. This allows for smaller portions with longer intervals between meals, which in turn means lower calorie intake. Lean poultry, fish, and dairy products, for example, are particularly high in protein – foods that aren't necessarily typical Christmas fare. To still get enough protein without having to eat a lot extra, you can use SHEKO shakes. The shake is not only a meal replacement but also provides you with protein that contributes to maintaining your muscle mass.

Many people know the problem of not being able to control themselves when something tastes particularly delicious. The first portion, meant to satisfy, is often followed by a second to satisfy appetite. But it's precisely this second plate that, in the long run, makes its presence felt on the scales. This isn't just a Christmas phenomenon, which is why it's worthwhile to address the problem of second helpings in general. So why not now?

How much we eat is largely a matter of habit . While many people have forgotten how to listen to their body's signals of fullness and therefore eat until their stomach is full (which often happens many bites after reaching the actual point of satiety), it's also often simply a lack of discipline. Food tastes so good that people eat whatever they can possibly fit in their stomachs. This resembles the excesses of Roman banquets but has little to do with healthy eating .

The good news: You can learn to listen to your body's signals of fullness again. Intuitive eating is the key. Get into the habit of eating slowly and mindfully instead of just mindlessly , savor every bite, and remember that this won't be your last meal. Pause regularly to check if you're feeling full – if so, put your fork down. What might require a little discipline at first will become completely normal over time. And once you're used to stopping eating as soon as you're satisfied, the temptation of a second helping, even on holidays, will be much less. Now you just need to learn to say "no" when your aunt tries to refill your plate without asking.

¹ To lose weight, you must replace two daily meals with SHEKO Shakes as part of a calorie-reduced, varied, and balanced diet with sufficient fluid intake. Replacing one daily meal with our meal replacement as part of a calorie-reduced, varied, and balanced diet with sufficient fluid intake helps maintain weight after weight loss.