Getting back into training and healthy eating after the holidays

It is the holidays, and normally with holidays comes extra food, alcohol, irregular training sessions, late nights and no daily routine. Motivation drops and so do healthy habits.

So how do you get back into training and healthy eating after an extended break?

  1. Make a plan- open your diary or phone and schedule in your training sessions (days and time), as an appointment, for the week/month ahead. It will work better for you if you stick to the schedule and keep the training days and times the same each week. Humans thrive on routine.

  2. Once you do this, choose a start date and begin (even if you don't feel like it), commit to it for 6-12 months to really feel the benefits.

  3. Add in strength training at least a couple of times a week. If you don't know where to begin with this, then hire a PT or join a group that focuses on strength training.

  4. Daily walking - even if it is only 20-30 minutes a day, is great for mental health- either wake up earlier and get out the door, or ditch the remote after dinner and enjoy the weather with an evening stroll - it will help your sleep quality also.

  5. Your food plan- if you are mentally ready for a diet, then choose a whole food plan- focusing on real food, with all macronutrients (protein, carbohydrates and fats) and high in micronutrients (think fruit and vegetables). Portion control is a must! Limit sweets and snacking. If you need accountability with food and planning, I can help you.

  6. Choose a start and end date with your diet- anywhere between 8-12 weeks maximum. If you are not focusing on loosing a specific amount of weight, then eating healthier within the same guidelines works for life! Just add a little more fat from avocado, raw nuts and seeds.

  7. Meal planning for the week, or having a rough outline of what you are going to eat for the week ahead is beneficial not only for your waistline, but also for the budget. Try to cook as many meals as possible at home so you know exactly what ingredients goes into the meal. Bulk cooking saves time and the possibility of poor food choices.

  8. Save your alcohol for very special occasions- your body, liver and back pocket will thank you for it. Remember alcohol has 7 Kcals per gram, protein and carbs both have 4 Kcals per gram, and fat has 9 Kcals per gram, so alcohol does matter when you are trying to lose fat, train hard and stay motivated.

  9. Add in some budget friendly lentil/bean and vegetable vegan dishes weekly for high fibre and variety- go slowly if you don't regularly eat these foods...expect a bit of gas while your gut gets used to it. Over time these foods are very beneficial to gut bacteria, just make sure you soak and cook them properly.

  10. Go to bed earlier! I'm sure everyone says this and it can be hard for people to do especially if you are used to going to be very late. We are all nicer humans, with better energy and more in control of our emotions with a good 8 hours of sleep consistently. If this is hard to do, then aim on becoming more efficient with your time during your day, minimise social media scrolling to maximise time (this is another topic!). By doing this, firstly you have more control over your time and secondly this may free up your evenings a bit, so you can get to bed earlier.

#health #strengthtraining #loseweight #losefat #keepitoff #wholefooddiet #sleep #mentalhealth

24 views0 comments