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How to get back in shape after Easter
Table of Contents
1. How much can you put on for Christmas?
This is precisely the excess energy in relation to demand is the cause of obesity. Much more research has been devoted to the phenomenon of fat after the Christmas holidays. Rees et al. have found an increase in body weight in subjects. The average weight increased by 0.8 kg. M. A study was conducted in Greece and showed that body weight increased on average by 1.5 kg in males and 1.7 kg in females. This trend continued for the next few weeks, which could indicate that a regular Christmas break often causes customers to abandon their previously assumed assumptions (E.K. Leppin period 2019). A Sunday morning exercise after school is very small.2. If you want to know what's going on, you're going to have to do something about it
Blaming yourself for eating too freely during the holidays is completely unnecessary and usually leads to a deterioration in mood, which can weaken motivation for healthy eating habits.3. Implementing the principles of healthy eating
Secondly, there is no room for high-calorie snacks on the menu. The off-season is a great time to return to a healthy diet or to modify it. Here are the main features of a well-rounded menu: the optimal number of meals per day is 35; vegetable or fruit dominance (minimum of 500 g per day); at least 2 servings of dairy products; inclusion of legumes, nuts and bacon; selection of lean meat; preference for vegetarian meals; use of vegetable oils, ingredients in the cold; consumption of fish 2 times a week, usually with all essential minerals and essential oils.4. Back to training
To get back to baseline weight after the holidays, i.e. not getting fat, during the off-season you need to balance your excess calories. And there's no simpler way to do that than regular exercise. Including this activity every other day of the week while maintaining a balanced diet will help prevent weight gain. Physical activity is essential for maintaining good health and is very helpful in maintaining the best energy balance. So if you've consumed 2,000 calories more than you need in 2 days, you should generate it as soon as possible. For example, walking a Nordic hour at an average speed of 5 km/h can burn more than 300 kilos.5. Quitting the candy
If this is not possible, it is worth removing tempting products from the field of view so that they do not impede the implementation of decisions. Two days of Christmas are usually rich in traditional sweets: chocolate eggs, cherries, grandmothers, mackerel. It is worth encouraging other households to support each other.6. It's a food journal
Keeping a dietary journal allows you to lose weight more effectively, keeping a record of what you've eaten, allowing you to look more critically at your eating habits, and preventing you from reaching for an extra portion.7. Reduced calorie intake of meals
In addition, if we make sure that at least half of our meals are made up of vegetables, we will automatically reduce the caloric content. Especially in the off-season, it's worth switching to non-fat methods like cooking in water or steam, baking. Water and fiber will make you feel full quickly. Vegetable oils as an essential part of a balanced diet are worth eating in the cold.8. Regularity of meals
The more you feel hungry, the more you can reach for foods that satisfy your hunger, such as sweets or fast food. Eating regularly at intervals of three to four hours will help you to satisfy an appetite.9. Resignation from weight measurement
The weight tip is likely to shift slightly to the right, which can negatively affect mental health well-being and self-esteem (C.R. Linde 2015). However, it is not advisable to do so after a few days of hanging out. Pacanowski, J.A. Regular weight monitoring allows for control and a quick response to unwanted changes (loss or weight gain).10. This Regulation shall enter into force on the twentieth day following that of its publication in the Official Journal of the European Union
It can be physical exercise, cosmetic treatments, a good book, board games. To prevent this, all you have to do is limit the celebration to two days, and then go back to a balanced diet and physical activity. It's worth having activity that you can do when you feel like reaching out, like after chocolate.
