A healthy body makes way for a healthy mind. Here are a few ways to shed those extra pounds that you can blame on the holidays.
Editor’s note: This article was originally published on January 5, 2021. It has since been updated.
Much as we try, it's hard not to give it to temptation over the holidays and indulge in freshly baked cookies, roasts, pumpkin pies, warm gravies, and mashed potatoes. If you think there's been some extra gain around your belly then fear not, you're not alone. Holiday seasons are meant for indulging in our cravings and you shouldn't give yourself a hard time for doing that.
While you might be thinking of the fastest ways to lose weight post the holidays, do us a favor and throw away the thought of doing a crash diet because it would only do more harm to your body than good. Speaking to Cosmopolitan, Dr. Julianne Barry said, "While a crash diet may help you lose those extra pounds in time for that week on the Costa Del Sol, the results are generally short-lived and can ultimately have a negative impact on your body and mind."
So what could be your other options to lose those extra pounds in a healthy way, so that you can sustain that lifestyle for a longer run? Here are some ways to get yourself back on your fitness goals.
Why is it necessary to drink water? Because not only does it cleanse your body, but it also boosts your metabolism and helps suppress your cravings. According to some experts, sipping water or iced tea right before or while having a meal can add to the volume and weight of the meal which helps in consuming only the amount of food required by the body, as per Traveling Mom, instead of overeating.
According to The Healthy, average cravings last not more than 10 minutes. So the next time you feel like eating some more of the leftover pie, set up a timer, and count till your desire to indulge vanishes. Instead, scoot from the kitchen and do a task that will help you feel like you accomplished something. Not so easy, you may think, but over time, you will be able to master your cravings and turn to a healthier alternative.
Yes, very simple but effective. As per Health, drinking a glass of orange juice in the morning is a great way of consuming Vitamin C. However, make it a mix of orange juice and water. If you take eight ounces of juice daily, cut it down to four and replace the rest with water. This will help you reduce your calorie intake to under 500 in a week.
Proteins are a bit harder to digest and so they give you an illusion that you're full for a longer period. According to Muscle and Fitness, people who consume protein in their meals are less hungry for their next meal. Which in turn will lead to smaller portions and lesser calories being consumed. Since protein sources like chicken, salmon, and greek yogurt are bulkier, they lead to less insulin spike.
Since you're eating protein, it would take more exercise to burn it. So, start your own routine at home. Begin with walking/running 1 mile a day or doing workouts at home. However, set realistic goals and try to stick with them. Even though gym memberships are not possible right now due to the pandemic, there are many other options available on the internet to help you reach your fitness goal.
Did you know that lack of sleep leads to weight gain and an increase in your appetite? Well, yes. It does, according to Traveling Mom. So it's very important that you get adequate sleep and catch up on all the rest you must've missed out on over the holidays. If needed, take a short nap during the day. Being well-rested increases energy and thus you are less tired to work out daily which sometimes can be an excuse to not exercise.
Whenever you feel like consuming something, ask your loved ones to take you places that provide you with better and healthier options to eat. Just like you stop your kids from having junk food, the next time you reach for those chips, ask your kids to stop you. If you feel like you are not motivated enough to exercise every day, ask your family members to accompany you for a 30-minute walk. Not only will this help you achieve your goal, but it will also plant an idea in the heads of your loved ones that fitness is good for a healthier lifestyle.
Crash dieting is not your answer. As much as it is important to keep a check on what you eat every day, eating only one apple a day will only make you weaker from the inside. Drinking lots of water, cutting down on the carbs, increasing protein in the diet, and exercising regularly will give you healthier results that will last for a longer time.
Cutting down on carbs helps in avoiding water retention as well as reducing appetite. Similarly, cutting down on your daily intake of sugar can do you a world of good. Start simple; maybe say no to sugar in your morning cup of coffee. Substitute your sweet tooth cravings for healthier alternatives like fruit or low-sugar snack.
Last but not the least, remember that alcohol too contains calories. While 12 ounces of beer has 150 calories, a glass of wine (3.5 ounces) has 85 calories, according to The Healthy. Margaritas, creamy cocktails are all equal to having desserts. So, next time you feel like taking a sip of alcohol, opt for a glass of chilled water. Or sip on some green tea instead.
You don't have to achieve everything in one single day. Start small. If you're the kind who believes in (and sticks to) new year resolutions, working towards a fitter and fab-ber you could be one of them!
https://www.muscleandfitness.com/nutrition/lose-fat/5-ways-lose-weight-after-overeating-during-holidays/Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.