At the end of the New Year and Christmas holidays, when we look at ourselves in the mirror, we are often disappointed in our current appearance. Delicious (often fatty) food on the holiday tables, late meals, overeating, and almost no sports are noticeably reflected in new (often extra) centimeters and kilograms. But what if you can’t resist overeating the delicious food from the holiday table?
Here are some tips to help you regain your previous weight:
- First of all, don’t panic about your current appearance! Who doesn’t? Couldn’t resist? It’s okay! Calm down, throw away the thoughts of a possible hunger strike, and start working on getting back to your previous shape!
- Drink water! It will help improve your metabolism. The body needs fluids. The daily fluid intake is 1.5-2 liters of pure water. Drink a glass of water before meals (preferably 20-30 minutes before), so you will eat less and feel fuller faster.
- After the holidays, you need to say “NO!” to alcohol. Even small doses of alcohol can undo all your efforts.
- “No” to mono-diets, starvation, but proper nutrition is the way to go! Gradually reduce the number of calories you consume (by about 500 calories, with a daily intake of 2000 calories). Calories should be obtained from healthy foods: fruits, vegetables, lean meat, fish, low-fat cottage cheese, dairy products, and cereals. Fatty foods, sugar, confectionery, sweets, sausages, smoked and fatty sausages, mayonnaise and similar sauces, and potatoes (which can be consumed in small quantities) should be removed from your diet. You should also reduce the amount of salt you consume – it retains fluid in the body.
- Fasting days! Options for a fasting day: light vegetable salads (without added salt), seasoned with vegetable oil (preferably olive oil), or whole vegetables and fruits (for example, raw or baked apples) in the amount of 250 grams 6-8 times a day. You can also do a fermented milk fasting day: 250 grams of kefir (without added sugar) 6-8 times a day or 5 times a day, 70 grams of low-fat cottage cheese. In addition, 2 cups of sugar-free tea, 1 cup of rosehip broth, and 2 cups of low-fat kefir.
- Visit a bathhouse or sauna, but do not forget that beer and other alcoholic beverages can significantly harm the desired result. Brew yourself some herbal tea in a thermos, or prepare a berry compote or sugar-free broth, and drink it between steam room visits.
- And for a faster return to normal weight, increase your physical activity. If you exercise regularly but have gained weight during the holidays, increase your workout intensity by 30%. If not, you should start! Morning exercises, jumping rope, running, cycling, weight training, fitness, aerobics, or swimming will significantly improve your results.
Love yourself! Be calm about small and temporary problems! Praise yourself for the results you’ve already achieved (sugar-free tea, no chocolates during the day…) and then you’ll be able to get rid of the extra pounds you’ve gained during the holidays quickly and effortlessly.