Getting in shape after holidays is not so easy. You still want to play on Playamo here and watch Netflix movies all day. If you want to make your lifestyle healthy again, these tips will help you.
Start With Your Diet
Healthy eating is eating the foods you love without the psychological fixation on food and overeating. Healthy eating proportions were developed at Harvard Medical School and are broadcast by nutritionists and nutritionists as the basis for good nutrition. In brief, half of your diet should consist of fruits and vegetables, a quarter of a variety of protein sources, and another quarter of complex carbohydrates.
Start with these proportions in your diet. It is usually enough to gradually begin to normalize your diet and weight.
But if it is important to lose weight in a guaranteed and controlled way, keep a small calorie deficit (up to 10-20% of your norm, which you can calculate on a calculator). But by no means starve yourself or punish yourself for holiday excesses. It’s a dangerous path that can end in even more overeating and developing an unhealthy relationship with food.
Don’t completely rule out important food groups, like those same carbohydrates – they’re important to you not only for energy, but also for immune support. Watch out for sources of vitamin D in your diet, during the cold season this issue is especially relevant. A varied diet rich in vegetables and various sources of protein will not leave you without vitamins.
Add Light Activity
Don’t rush into the gym with 3-4 intense workouts a week. Start slowly and easily. After a long break, it’s best not to finish the first few workouts and stop exercising when you reach a fatigue level of about a 5 out of 10 on your approximate personal score.
Making a plan to return to exercise is a great idea. As an option, add daily walking to your life. More fresh air, more sunshine, which is already scarce in winter.
Normalize Your Daily Routine
Sleep is the number one method of recovery. If you don’t get enough sleep on a regular basis, nothing compares to the effectiveness of getting enough sleep after all.
Here are basic tips for normalizing sleep. Take a walk before bedtime, don’t go to bed hungry or full, don’t look at your smartphone, TV or computer a couple of hours before bedtime, don’t drink caffeinated drinks or other stimulants before bedtime, ventilate the room and sleep in the dark. You can establish sleep through ritual actions: for example, make herbal tea an hour before bedtime, meditate, do muscle relaxation exercises, turn on calm music.
Sleeping too long is also not recommended by experts. If you regularly find it difficult to tear your head away from the pillow even after 9-10 hours of sleep, this is a reason to look for the cause with your doctors.
Start Slowly and Gently to Yourself in General
In the first days after a prolonged vacation, a worker’s productivity may be as low as 30% of normal. Here it is important not to try to develop maximum speed and activity in the first working days, pushing yourself with guilt. Begin a work week with a load not exceeding the usual one, you should not overload the employees and yourself with mega-tasks during the first days.
The effect gives the load with a gradual increase. If you overload yourself at the beginning, you risk breaking the healthy natural progress.