26/12/2016
5 TIPS ON WHAT TO DO AND NOT TO DO POST-HOLIDAY BULGE
So you may have indulged the last few days (so has everyone else). But, before you go crazy trying to reverse the damage, check out these 5 tips on how to get back on track. The healthy way!
1. Don’t Cut Calories
Most people restrict their food intake after the holidays, in the hope that it will lead to them losing weight. This may work initially, but in the long run, weight loss will come to a standstill. This can lead to frustration and a rebound by overeating. The best approach you can take is to get back into a regular, healthy eating routine. Focus on eating balanced meals of carbs, fats and protein every day in decent-sized portions. You’ll be fuller, happier and your weight loss will be more consistent and maintainable.
2. Do Drink More Water
Due to the excess amounts of carbs you have likely been eating, most of the weight gain you’ve experienced is from water retention. The best way to beat water retention is to drink MORE water. If your body is dehydrated, then your organs cannot do their job efficiently. The body holds onto what it has which leads to heavy bloating. Drinking more water will help your body get back into balance and will get rid of that pesky bloating.
3. Don’t Do Cardio
I’m not saying cardio is bad. But jumping on a treadmill for 2 hours, 5 days in a row is not good for your body. Cardio (combined with low calories) causes your body to eat into muscle mass for energy. This could lead to a slower metabolism, which can, once again, bring weight loss to a standstill. Instead, try following a weightlifting program. Weightlifting burns more calories in less time. It also has a carry-over effect causing you to continue burning calories post-workout. You can add in 1 or 2 short High Intensity Interval Training sessions to your week to get your heart rate up and burn some extra calories.
4. Do Join a Class
If you’re a beginner, or lack the motivation to get yourself to the gym, then join a class. I recommend joining 3 different classes; one that focuses on strength, one on muscle building (hypertrophy), and one circuit/HIIT class. Commercial gyms offer a wide variety of classes. This gives you a schedule but also offers flexibility as they usually have several of the same classes each day. Alternatively, you could join semi-private group training, like the one I offer (link on my page). The smaller class makes it less intimidating, you’ll have fun getting to know your fellow trainees and you have others holding you accountable making it more likely for you to stick to it in the long run.
5. Don’t Panic
It’s important not to jump to extremes after the holiday. Cutting calories and over-exercising can be overwhelming. Remember, most of the holiday weight gain is water retention. I can guarantee after a few days of eating healthy and exercising properly, most of the weight will fall off and you’ll be back to where you were before Christmas. But if you want to take it further and get into even better shape, CONSISTENCY IS KEY. There’s no point in following a program and eating healthy if you’re just going to stop after a few weeks. Fitness and health is a lifelong journey. Create healthy habits now, to create a better future.
