Ask the Experts: Rebounding After the Holidays

Question:

I did my best to watch my food intake during the holidays but think I may have gone a bit overboard. Should I eat less now?

Response:

We love the holidays!! Some favorite things about the holidays are spending time with family and friends and the abundance and variety of food. ..lots and lots of food. Once the dusts clear from the festivities, we notice that we packed on some extra pounds and fell off our fitness wagon. The average American can gain up to 15 pounds during the holidays. Some people experience the post holiday blues or worst, completely give up on their fitness and health quest because they feel that recovery is impossible. Being a little loose with your workouts and nutrition during the holidays does not mean that your are doomed for failure. Here are a few tips that will help you get back on track:

· Get moving. It may be the last thing you feel like doing, but getting the blood flowing is the perfect remedy for a food hangover and getting motivated again. In order to avoid being too sore, start off slowly. Do a walk/run interval or walk the distance you normally run. Reduce the amount of weights that you are used to doing before your hiatus. Reduce the number of reps and sets. Do more stretching or take a yoga class. Add a little more every month until you reach the level you were at before the holidays. Even a few minutes spent working out can boost your mood and your energy levels.

· Drink water. Drinking water can help flush out some of the toxins from your system and excess salt from all the holidays food. Overload of salt can lead to a feeling of bloating which makes you feel heavier than you really are. Water is a catalyst for weight loss, so the more you drink, the more weight you could potentially lose.

· Eat lightly. After eating too much, you may be tempted to declare, "I'll never eat again!" Surprisingly, you may feel hungrier than before but starving yourself is an injustice to your goal. Replace your starchy foods with more vegetables, fruit and lean protein. This also means controlling your portions to keep from over eating. You can eat all the green vegetables you want, keep protein to about 4 ounces per meal and eat fruits with less sugar and more water such as grapefruit.

· Make a plan. One of the worst side effects of eating too much is the guilt that comes after. Guilt is sometimes inevitable, but you can use that feeling to motivate you into something better. Make a plan for the next few days for how you'll get back on track with your eating and exercise. Just the act of planning can make you feel better.

· Act. Remember that all the planning means nothing if you do not act on it. Get off the couch and put your plans in play.

· Contact BWell Fit. If you need a customized plan to help you meet your goals, contact BWell Fit.