How to get back on track after the holidays

#6 Give up alcohol for a while 

Cutting out alcohol is one of the best ways to get fit again. Not only will you save the extra calories, your willpower will be stronger to resist unhealthy foods as well. Alcohol is notoriously full of empty calories. Some drinks, like a Long Island Ice Tea, have close to 800 calories (!!), more than a main meal. Plus: If you’ve ever gone 30-days booze-free, you’ll know the health benefits it brings: clearer skin, brighter eyes, more energy AND weight loss.


#7 Make sleep a priority 

Too little sleep can throw everything out of order and affect your appetite and metabolism dramatically. Always try to sleep at least 7-8 hours per night. Start your bedtime relaxation routine earlier than usual to reset your internal clock. And get up at the same time every day, even on weekends.


#8 Water. Water. Water.

Alcohol, sodas, caffeine and other holiday drinks are highly caloric and dehydrating. If you’re dehydrated, both your workouts and your results will suffer. Plus you will have more appetite than normal. Unfortunately, you don’t start to feel thirsty until you lose about two percent of your body weight in water. Get your body back to optimal water content by filling up that water bottle and keeping it with you all day long. Try to drink 2,5 to 3 liters a day.


#9 Sugar Detox

Cutting out sugary snacks and drinks is no weight-loss secret, but also try to avoid starchy, processed and high-carb foods, such as white bread, pasta or white rice. Refined carbs have been stripped of almost all fiber, vitamins and minerals. For this reason, they can be considered as “empty” calories. They are also digested quickly, and have a high glycemic index. This means that they lead to rapid spikes in blood sugar and insulin levels after meals.


#10 Start with hot water and lemon

Start your days with hot water and fresh lemon juice – this will kick-start your metabolism and help to flush out the toxins of your body.


#11 Increase your protein intake

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically. Plus it can help you to build more muscle mass, which is also known to burn more calories (even while you sleep).


#12 Relax!

When you are stressed, your body releases the hormone cortisol. The combination of cortisol and insulin triggers the body to store fat in preparation for possible starvation. Therefore it is absolutely essential to avoid long-term stress, if you want to lose weight. If your hectic lifestyle gets you down, try yoga, meditation, or simple breathing exercises.


#13 Be nicer to yourself

Just because you fell off track a bit during the holidays doesn’t make you a failure! Reward yourself with happy thoughts and positive encouragement every day. No one says you have to reach your goal without making mistakes along the way. Don’t be too hard on yourself! If you overeat, just get back on track again and focus on your goal. Tell yourself you can succeed in losing weight by taking things one step at a time and starting fresh whenever you slip up.

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