I can always remember deep within my soul how disgusted I feel the morning after binge holiday eating. I’ll promise myself never to do that again the next holiday event – but to no avail.
Whether you blame the weight on those extra helpings of sweet potato casserole, digging in too deep on the chocolate cheesecake or scarfing too many latkes, most of us will gain at least a pound between Thanksgiving and New Year’s Day, based on the Academy of Nutrition and Dietetics. You might not see this much, but over time the extra pounds can accumulate, prompting you to ask the question, “when did I upgrade my love handles?”
Here’s some proven ways to bounce back from an unhealthy diet gain from the holidays.
Eat Healthy Breakfast. Not eating breakfast altogether will actually make you want to eat more food throughout the day and make you fatter. Drop those accumulated pounds by adding healthy breakfast to your morning routine. Harvard Medical School recommends a breakfast serving that contains at least 6 grams of fiber to lose eight as well as prevent other chronic diseases.
Increase your movement. Burning more calories than you consume by doing physical activities will make you shed your weight faster. Adding weight loss supplements will potentially double the results along with proper diet. Even 30 minutes of increased exercise daily offers health benefits while 75 minutes of vigorous aerobic exercise or 150 to 300 minutes of intermediate exercise weekly, based on the study by Mayo Clinic.
Set achievable goals. Some people expects “bouncing back” from a hefty weight as gaining a ripped body in an instant. Of course, dropping pounds is possible, but setting unrealistic goals can essentially thwart your progress. Aim for a loss of about 1 or 2 pounds weekly instead.
Add Fiber-Rich Foods in your diet. Boost results and your diet with healthy, fiber-rich foods such as fruits, vegetables, whole grains, nuts and legumes. These foods will make you feel fuller — a sensation you probably got familiar to during the holiday season — most give vitamins, minerals, and nutrients without giving a heavy caloric impact. For weight loss, the U.S. Department of Agriculture endorses filling half your plate with fresh fruits and vegetables, upping your whole grain consumption to at least half of your entire grain intake and eating more beans, lentils, and peas.
Think long-term. If you want to lose those holiday pounds fast and keep them off, think of weight loss as a long-term lifestyle decision. According to the Mayo Clinic, attaining weight loss — and better general fitness — includes mental, emotional, and physical pledge along with the understanding that the course doesn’t happen instantly. Keep yourself inspired by tracking your development in a weight-loss journal and by joining a supportive group of friends and family in your determination.
And that’s it. Remember, if you’re considering weight loss supplements, always check with a doctor or the pharmacist if a particular brand is right for your special needs. On to a leaner year! Good luck!