How to Bounce-Back after the Christmas Holidays
After Christmas, we can all agree on the fact that we tend to feel a bit overloaded from the excess food and drink we’ve guzzled down with our friends and family during the holiday season.
It starts with the overindulgence on Thanksgiving and then we pledge to not do the same on Christmas. Then Christmas comes around and the cakes, cookies and pies are too tempting to refuse. Then, a week later it’s New Year’s Eve and you have a few too many glasses of champagne. But hey, you’re human and it’s OK to take pleasure in all these things. It’s actually a healthy choice to not be so limiting with your diet that you can’t enjoy yourself.
This time, to start the New Year with a healthy approach and mentality, start by setting small objectives and stop eating foods that are just downright bad for your health. Getting back on track and finding balance takes time and effort, so make sure to start with some simple changes.
That time from Thanksgiving to Christmas all the way to Easter holidays can really wreak havoc on your health, mainly for those trying to lose weight and stay healthy. You as well as everyone else probable gave in to the numerous servings of buttery biscuits, sweet candy and creamy casserole.
After the holidays, the number one thing that you shouldn’t do is cut calories, skip meals, or go on a very low calorie fast or detox plan in an effort to undo the damage. Extreme dieting isn’t something you want to try at the moment and will only set you up to mess up yet again. Nevertheless, there is a light at the end of the tunnel and these 10 tips are specially planned so that you can manage to get back to your usual amazing self. Let’s get to it!
1. Hydrate yourself
Hydration is key to warding off feelings of hunger and doing away with bloating after the holidays, as well as your overall health. Water works to cushion your joints, regulate your temperature and promote regular bowel movements. Many of us don’t drink enough water, according to Harvard Medical School. While the universal rule of thumb is eight (8-ounce) cups of water per day, many may need a little more than that. If you are training for a marathon or involve yourself in intense workouts, you should be drinking more. According to the Institute of Medicine, women should aim to drink closer to nine cups and men 13 cups. The easiest way to stay hydrated for most is to carry a water bottle and have a glass of water before each meal.
2. Go grocery shopping
It’s important to organise your meals a week ahead and make a list before heading out to the grocery store for the items needed. This planning is quite fundamental due to the fact that it leaves you no excuse for overlooking your diet. An easy way to do this is by thinking about which types of meals you’d like to cook that week. This is also a great way to cut down on your grocery bill.
Your weekly menus and recipes should be focused on whole, unprocessed foods giving emphasis to vegetables, fruits, legumes, lean protein, and healthy fat sources such as olive oil, avocado or nuts. You will want to aim for about 1200 to 1500 calories per day depending on activity and size. So next time you’re at the store, go straight to the produce section and pick up the spinach, carrots and tomatoes for your next healthful meal.
3. Reduce sugar intake gradually
Sugar is a sweet form of a simple carbohydrate that has temporary addictive qualities. For this reason, your body craves it which can lead to the habit of consuming it in excess. Radically cutting out sugar from your diet is a major mistake that some people tend to make. The good news is that the less you eat it, the less your taste buds will look for it.
For instance, attempt to eat a high-fiber fruit which is full of natural sugar and fiber, which will keep you satiated longer. You should be eating three meals a day with a couple of snacks in between. Stay away from foods with added sugars such as soda, including diet soda and sweets, even those made with artificial sweeteners. Furthermore, eating at habitual time periods is key to avoiding hunger strikes and keeping your blood sugar levels stable.
4. Enjoy occasional treats
It’s okay to allow yourself a cookie if you’ve eaten well throughout the day. As long as you make sure to incorporate the three macronutrients into your meals and snacks, you’ll be fine. Macronutrients are proteins, fats and carbohydrates. Therefore, if you had oatmeal and berries for breakfast; an apple with peanut butter for a snack; spinach, grilled salmon, cranberries and walnuts for lunch; and brown rice, chicken and Brussels sprouts for dinner, you can definitely enjoy that cookie.
Additionally, don’t skip snacks to avoid calories. That’s a BIG no-no! Healthy snacking promotes weight loss by managing hunger, stabilizing blood sugar, and preventing overeating or binges. Pick low-calorie snacks (100 to 200 calories) with fiber and protein for satiety. Healthy snack ideas with 200 calories or less include green apple slices with a tablespoon of nut butter, ¼ cup of toasted almonds, baby carrots with 3 tablespoons of hummus, 5 whole grain crackers and 1 ounce of feta cheese, or ½ cup natural Greek yogurt with a few blueberries and nuts. Remember that it’s healthy to reward yourself every now and then; just don’t make a habit of it.
5 Consume vitamin and mineral rich foods
Vitamins and minerals are crucial to your diet as they are in charge of performing roles such as helping your body defend itself against infection, repairing damaged cells and strengthening healthy nerves. Nutrient-dense foods are those that have many of the necessary vitamins and minerals your body needs to function correctly. The more varied and colourful your diet is, the more likely you are to be including these important nutrients in your meals. Incorporate different fruits and vegetables and vary the types of protein and complex carbohydrates you consume.
The greatest plans require a little bit of thinking in advance. For starters, it’s a good idea to practise batch cooking and plan your meals ahead of time or the day before, so you can plan your lunch and snacks for the week. Stock premade meals or leftovers in individually portioned containers for quicker packing and taking.
6 Stay active
Physical activity is good for lowering blood pressure, boosting your “good” cholesterol levels and promoting a sturdy exchange of mood-boosting hormones like dopamine and serotonin, which stimulate memory and aids in digestion. Being active can be as meticulous as a full-body workout or as undemanding as taking the stairs instead of the elevator. The most effective method is to jump right back into your normal exercise routine, focusing on slightly raising the intensity or time.
Furthermore, try getting at least 30 minutes a day of physical activity. Also, varying your workout prevents monotony. Shifting from your usual routine challenges your body and may help you burn extra calories. Any kind of different physical activity is fine, as long as it gets you moving and out of your workout comfort zone. Try incorporating intervals by changing speeds and inclines if you walk or run, or try a new sport or fitness class.
7 Don’t go on a strict diet.
Extremes are never good and this includes what you eat, which is basically what a diet is. Balance and variety are key when wanting to follow a healthy diet. Examples of strict dieting consist of cycles of losing weight on one diet, stopping the diet, gaining the weight back and then starting a new diet. Others contribute to rapid weight loss that is not easy to sustain.
Case in point, those so called fad diets that involve cutting carbs entirely from your meals, only focusing on eating certain foods like just pineapple or celery or those that involve a tea or juice cleanse. As an alternative, use the source of these diets to help outline sustainable diets. Focus on how many nutrients you’re ingesting rather than how many calories. Instead of pancakes with a sweet topping, cut the processed carbs out and try a complex carb like old fashioned, rolled oats with fresh berries as a topping.
Variety is the spice of life, and this is definitely true when it comes to eating and diets. Try new recipes and foods frequently so you never get fed up. You’ll slowly manage to assemble a collection of delicious, healthy recipes and won’t ever eat tasteless diet food again.
8 Steer clear from alcohol
Like any food, alcohol should be enjoyed in moderation and on special occasions. It is low in nutritional value and high in calories. While one glass of wine might help prevent cholesterol buildup, a whole bottle will not. Through constant, excessive use, alcohol can lead to higher blood pressure and can harm vital organs such as kidneys and liver.
Instead, enjoy low calorie, non-alcoholic drinks like water, soda, smoothies, plant-based milks, tea and herbal infusions. They will keep you in the 3 h’s; hydrated, healthy and happy.
9 Set weekly goals
Setting weekly goals is sort of like going to the grocery store with a list. They are easy to follow, and you can build on each goal once you’ve accomplished it. Start small with something like replacing one processed snack option with a whole-food option like carrots and homemade hummus. The next week, make a plan to go for a walk every other day and continue eating your one healthy snack per day.
Additionally, you can sign up for a physical challenge that pushes you a slightly outside your comfort zone. It is a great way to boost your motivation and get fit when exercising. Depending on your fitness level, look for 5K, 10K or marathons in your area. You can also try a new sport or class such as cycling, yoga or pilates.
10 Don’t feel guilty
If you do end up giving in to temptation and eat too much or you just don’t have time to cook a wholesome meal and have to pick up something quick like fast food, it’s OK. Overindulging one day doesn’t mean your whole plan of getting back on track has been a waste. It’s OK to treat yourself for doing well once in a while, and it’ll make it easier to gradually get rid of unhealthy habits.
Being mindful with your goals will help you to think of this as more of an obstacle and less as a failure. Tomorrow is always another day and a chance to succeed. No matter what excess you splurged on, the damage is done. Recognise and accept the fact that you got off track, then, let go of it and move on. Life is too short!
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