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Christmas, Christmas, and after Christmas?
Table of Contents
1. Put it all together in your head
First of all, we shouldn't blame ourselves for not following all the dietary guidelines during the holidays. Instead, we should think that we had a good time, recharged our batteries for months to come, and now we need to slowly get back to normal. Nothing bad happened. 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
Unfortunately, many people, especially those who take care of their health and fitness every day, check their body weight the day after Christmas. Unfortunately these actions can unnecessarily lead to even greater guilt. You have to remember that to gain body weight by 1 kg of fat, you need to eat almost 7100 kcal more than your energy needs. So it seems almost impossible to gain 34 kg of body weight in 3 days.3. Don't delay the holiday season
While it's hard to gain weight significantly during the three holiday days, it is quite real in two weeks. A study published by E. E. Helander, B. Wansinka, and A. Chieh in 2016 found that the greatest increase in body weight occurs not during the holiday season, but during the Christmas season. It's the preparation for the holidays, the atmosphere that accompanies them, and the search for and trying the right foods for guests that can lead to excessive calorie intake and consequently weight gain.4. Make a plan of action
It's definitely easier to get back to normal when you're planning your action. You should write down the goals for each day and divide the food that's left in the fridge accordingly, so you can use it gradually. You need to consider what can be stored longer and what should be eaten first.5. Limit the sugar simple
Traditional Polish cuisine is rich in simple sugars and fats. Unfortunately, if someone significantly reduced their intake of simple sugar before Christmas and consumed it without restrictions during Christmas, the body could have a hormonal imbalance. Consequently, after Christmas, you can see an increased appetite and desire to reach for something sweet. However, if you succumb to the temptation and continue to consume large amounts of simple Sugar, your body will have another rapid decrease in insulin and an equally rapid drop in insulin.6. Eat a lot of vegetables
After the holidays, everyone may feel overweight, so it's worth introducing fresh vegetables into your diet, which are a source of dietary fiber, and sour vegetables that are a probiotic source, which will improve your gut's function and allow you to get rid of undigested food waste faster.7. Increase fluid intake and reduce salt intake
Unfortunately, the accumulation of holy water in the body can cause discomfort. Therefore, it is 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).8. Don't do what?
There's a lot of good advice on the internet on how to deal with extra pounds after the holidays. The most popular ones are definitely a cleansing diet or a hunger diet. Both of these methods are based on excessive calorie deficit, often below a person's basic caloric requirement. Supporters of such activities believe that a low-energy diet will cleanse the body of the toxins accumulated during the holiday, restore digestive balance and get rid of excess pounds. Unfortunately, both of these diets can also lead to subsequent episodes of eating, when after a day of hunger alone there will be only a few things you can say about it.9. Summary
The impact the holidays will have on your figure is entirely up to you, and you don't have to worry if everything doesn't go according to plan, and it's important to have the strength to get back to healthy habits after the holiday, and with extra energy to follow the dietary principles.
