BOUNCE BACK FROM HOLIDAY WEIGHT GAIN.
Festive meals,celebratory drinks and fewer workouts……
Holidays can make you look and feel heavier and less toned.Here are a few smart strategies to help you get back on track in 2016.
Dink enough water will not only support your metabolism and naturally curb your appetite,but getting sufficient H2O can also relieve bloating.This is because water flushes excess sodium from your system,supports digestion and relieves constipation.If you find plain water to bland,try enjoying sparkling mineral water with a slice of lemon or add a piece of fruit (like strawberries and pineapple) to still water to add natural sweetness.
TRACK YOUR PROGRESS
Tracking your progress is an affective way to achieving your weight-loss goals because it helps you asses if what you are doing is working for your body and keeps you motivated. Assess your progress every two weeks till your goal is met and then one a month to make sure you stay on track. The best way of tracking your progress is though a full body composition assessment.
SET REALISTIC GOALS
Many people are guilty of setting lofty, unrealistic goals for the new year in aid bid to regain your pre holiday shape.However overly aggressive weight-loss goals can actually undermine the efforts of the most committed individual.Set your first goal based how much weight you gained over the holiday and you can then set new goals after you lose the weight gained.
AVOID DRASTIC REDUCTIONS
Panicking and drastically reducing your calorie intake in a bid to get rid of holiday weight is counterproductive,unsustainable and will inevitable lead to failure,fatigue and frustration.Drastically reducing your calorie intake will result in a reduction in nutrient intake,which can affect your health,slows your metabolism and may actually prompt your body to gain weight.
PUMP UP YOUR PROTEIN INTAKE
Protein has a high satiety value,which means it enhances the feeling of fullness.Making sure one consumes adequate protein can certainly contribute to weight loss.Eating a combination of lean protein with a high -fibre carbohydrate and a small amount of unsaturated fat,not only helps to achieve weight loss,but also ensures you don’t create other health issues like raised cholesterol and compromised bowel function.1.0-1.5g of protein per kilogram per day for moderate exercise and 1.5-2.0g per day for high volumes of intense training.
OUTSMART YOUR APPETITE
Outsmart your appetite and keep your post-holiday nutrition on track by avoiding the consumption of foods and beverages the are high in sugar and refined starches. These foods and drinks increase insulin production with can increase your appetite and fuel cravings.Responding to these cravings often results in eating the same unhealthy foods or drinks,a they are often the quick,convenient and desirable ‘pick me up’ options and a vicious cycle is perpetuated.
BE CLEVER WITH YOUR CARBS
Carbohydrates are necessary to help meet your weight and fitness goals and its a total misconception that all carbs should be eliminated when trying to lose weight.Opt for wholesome carbs such as rolled oats and quinoa.
Your holiday indulgence need not haunt you in 2016 and,with discipline,you should be back on track in a matter of weeks.So get that assessment done so that you can set realistic goals,embark on your healthy diet and exercise plan,and keep doing assessments to see if you are progressing and keep you motivated.
Lastly if you struggle find professional help.”Ultimately, this will save you time and help reap the results you desire.