The holiday season is hectic, fun, and full of delicious food! We all love this time of year, but it can be a struggle to get back into our ways of eating healthy and taking care of our bodies when the festivities end. Here are a few tips to help get you back on track with your healthy goals now that the holidays are over.
GET A ROUTINE.
The holiday season can really throw off our healthy routines. Shopping, traveling, going to parties, and events during the holidays cut into our workouts and taking time to make healthy meals. Although the convenience of TruVision Health supplements makes it a little easier to stick to our healthy habits, it can still be hard to get fully back on track.
Take a minute to actively plan out a routine for the week. Everything from when you plan to get your workout in, what you plan to eat, and when you’ll go to the grocery store should have at least a general outline. It’s even a good practice to actually schedule in some downtime to help clear your mind and prevent burn out.
One of the worst things we can do to our body and our metabolism is starve ourselves. Sure, calories consumed versus calories burned results in a deficit typically causing weight loss. However, when you starve yourself your body goes into survival mode by releasing hormones that slow the rate at which your body burns its fuel (aka body fat).
You definitely don’t need to deprive yourself after the holidays. Sure, maybe you could cut back on processed sugars, but there is no need to severely limit your food intake. Fuel your body with plant-based and fiber filled foods like dark leafy greens, fruits, and other veggies. Get enough protein and you’ll start to feel better and back on track in no time.
Exercise increases your energy. Sure, exercising in itself makes you feel exhausted, but that tiredness you feel during or after working out is not the same as everyday fatigue. Exercise releases endorphins into your bloodstream which make you feel happy and energized throughout your day.
You can also increase your energy by increasing the strength of your muscles as well as your body’s delivery system (aka heart and lungs), allowing you to accomplish everyday tasks such as climbing up a flight of stairs much easier.
Drinking enough water is so easy to forget, but it is so vital to weight management. Ensuring that you drink enough water throughout the day can help you burn more calories and prevent overeating. When we are dehydrated, our energy levels decrease causing us to be more lethargic, and it really hinders our capacity to complete a quality workout.
It doesn’t take much water loss to notice the negative side effects of inadequate hydration. Inadequate water intake can cause us to overeat. When your body actually wants water it can cause the same symptoms as when it wants food, such as a grumbly stomach, low energy levels, and lightheadedness.
Drink about 16 oz of water before each meal to help prevent overeating. Need some help? Try HEART + HYDRATION as a sugar-free way to make your water taste delicious!
Allowing proper time to rest, recover, and recuperate from all the holiday rush can help prevent burnout and get you more motivated to get back on track with healthy habits.
Not getting enough rest also messes with your brain in ways that will make you unable to stick to healthy choices. Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe, the point of decision-making and impulse control.
In a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods. Your brain is searching for glucose and quick releasing fuel from sugar and carbohydrates to provide energy when you don’t have enough rest. Lack of rest also makes you more likely to skip your workout, so get some sleep and rest!
DON’T BEAT YOURSELF UP.
Lastly, don’t be too hard on yourself! If you don’t do everything perfectly when you start getting back into a good routine, that’s ok. If you don’t make it to the gym every day of the week you had planned, don’t punish yourself for it by skipping meals or pushing too hard at your next workout.
The same rule applies if you don’t stick exactly to your healthy eating plan. This type of punishment/reward behavior results in negative emotions towards health and fitness which will diminish your chances at success and adherence to a healthy lifestyle. It causes a yo-yo pattern that can actually cause you to gain more weight. Be mindful and practice positive feedback with yourself while still acknowledging areas that you can improve in and work towards that.
You Got This!
Getting back on track and into a healthy groove isn’t the easiest thing to do, and a lot of people give up only to restart the process over and over without ever having success. Setting up a routine and remembering these tips can help prevent some of the frustrations of getting back into a healthy routine.