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Christmas, Christmas, and after Christmas?
Table of Contents
1. Put it all together in your head
There's nothing wrong with that! Occasional major or minor deviations from the diet don't really have a significant impact on the effectiveness of the diet. You just have to remember to get back to healthy eating habits after the holidays. Instead, think that we had a good time, recharged our batteries for the next few months, and now we have to slowly go back to normal. Just because we've eaten more than we should in the last few days doesn't mean that the whole diet didn't matter.2. Don't measure your weight the day after Christmas
It should be remembered that in order to gain one kilogram of body fat, you need to consume almost 7,100 calories more than your energy needs. The truth is that these extra kilograms are made up not only of fat tissue, but also of excess water, muscle glycogen, and leftover food. It takes a few days for the body to regain its balance, so the first self-sacrificing body weight measurement is worth doing a week later. Unfortunately, such activities can unnecessarily trigger even greater feelings of guilt.3. Don't delay the holiday season
Helander, B. Chieh, in 2016, showed that the greatest increase in body weight occurs not during the holidays, but during the holiday season. Therefore, after the holiday, it is necessary to return to normal eating habits. A study published by E.E. Wansinka and A. It is precisely preparation for the holiday that accompanies the atmosphere, as well as looking for and trying the right food for guests that can lead to excessive calorie intake and consequently weight gain.4. Make a plan of action
It is important to consider what can be stored longer and what should be eaten first, and it is much easier to get back to normal when you plan your activities. If there are foods that are eaten every day, not just on holidays, then they can be frozen and eaten later. It is worth writing down the goals for each day and allocating the food left in the fridge accordingly, so that it can be used gradually.5. Eat a lot of vegetables
After the holidays, everyone may feel overweight, so it is wise to include both fresh vegetables, which are a source of dietary fiber, and sour ones, which provide probiotics, which will improve the functioning of the intestines and allow for faster disposal of undigested food residue.6. Increase fluid intake and reduce salt intake
Inadequate water intake at the same time as excessive salt intake results in water accumulation in the body. An adequate water supply will also support the functioning of the dietary fiber. It is therefore very important to ensure an adequate supply of fluids (about 2 liters per day) and to limit the amount of salt (up to 5 g per day). It is advisable to choose mineral water that will provide significant amounts of valuable ingredients.7. Don't do what?
And the internet has a lot of golden tips on how to deal with extra pounds after the holidays. The most popular ones are also definitely cleansing or starving. Both of these methods can be used to reduce the amount of calories in the body, often by lowering the basic dietary intake of specific nutrients. But it's obvious that by consuming a few kilograms of food, we can eliminate all of these nutrients and toxins from the body.
