10 ways to reverse holiday weight gain

If you gained a few pounds during the holiday season, you’re not alone. But the good news is that you can lose the weight quickly—in fact, it’s possible to do it in just 7 days.

Here are 10 sure ways to get you back to shape;

Read also: 5 simple tips to improve workplace wellness

Lighten up your coffee order
If you typically begin the day with a 16-ounce latte with 2% milk, Health’s contributing nutrition editor Cynthia Sass, MPH, RD, recommends making the switch to a 12-ounce cup with coconut milk instead. Not only will this cut calories, but coconut milk also contains a type of saturated fat that could help raise your “good” (HDL) cholesterol, but not the “bad” (LDL) kind. Stick with this modified order every day for a week, and you’ll slash 560 calories by day seven.

Go dark
Do you have a sweet tooth? Sass suggests skipping your afternoon pick-me-up of a handful of M&M’s for two individually wrapped squares of dark chocolate. Do this five times a week and you’ll cut 600 calories. Also good: dark chocolate boasts some serious health benefits, helping to keep your heart healthy and even boosting your mood.

Dress your salad with a fork
Prefer your salad dressing on the side? Lightly dip your fork into the dressing before stabbing your greens instead of plunging an already-loaded fork into the condiment (which picks up more) or drizzling it on top. You’ll get just enough to flavor each bite and will cut about 500 calories.

Dilute your orange juice
Having a glass of orange juice in the morning is a great way to load up on vitamin C, which can help reduce the severity of cold symptoms. To continue reaping those benefits with fewer calories, Gans suggests pouring four ounces into your cup instead of eight and replacing the lost juice with seltzer. This will save you 61 calories a day, or a little under 500 in a week.

Have a healthier taco Tuesday
A few changes to your family’s Taco Tuesday menu can make a big difference, says Sass. Instead of corn tortillas, serve tacos in three outer Romaine leaves to cut 145 calories. In lieu of white rice, whip up a batch of cauliflower ‘rice’ by grating the veggie, then pulsing it in a food processor, to slash another 180 calories. Forgo richer toppings such as cheese or sour cream in favor of fresh cilantro, homemade salsa, or purple cabbage to bring that total number to about 500 calories.

Don’t just sit there
The average person burns 100 calories per hour sitting and 140 per hour standing. Make a point of being on your feet for at least two hours every day, and you could slash an extra 560 calories by the end of the week. Bonus: Taking frequent breaks can help prevent your risk of developing anxiety, heart disease, or certain cancers—all potential side effects of a sedentary lifestyle.

Try an at-home HIIT workout
Agostina Laneri, a trainer from wellness website TrainersVault, recommends this 25-minute HIIT workout to burn 500 calories: 1 minute, 30 seconds of burpees; 1 minute, 30 seconds of squat jumps; 1 minute, 30 seconds of pendulums; 1 minute, 30 seconds of band jumps; and 1 minute, 30 seconds of bicep curls with bands. Repeat three times with a minute of rest in between. “This sequence hits your whole body and the fast transitions keep your heart going,” she says. “That way, even when the workout is over, you’ll still be burning calories.”

Spin it off
Sign up for an indoor cycling class. A vigorous 45-minute spin session at your local gym or boutique studio is a great workout and can help you burn around 500 calories. If you’re competitive, you may find that you push yourself harder at a studio that tracks performance on a leader board, such as Flywheel Sports or The Pursuit by Equinox.

Get fit with baby
If you have a little one, put her in the stroller for a walk around the neighborhood or mall. A brisk 60-minute walk while pushing a stroller will burn 180 calories. Do this three times a week, and you’ll work off more than 500 calories.

Opt for a low-calorie breakfast
Swap out your regular morning bagel for an English muffin to immediately slash 240 calories from your breakfast. And instead of flavoring it with butter, Sass recommends spreading some ripe avocado on the bread. You’ll save yourself another 25 calories and benefit from the “good” monounsaturated fats in avocados, which can help reduce your risk of heart disease. Do this twice a week to cut 530 calories.

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