How to regain your figure after the holidays

In this article we will talk about how to regain your figure after overeating during the holidays. We will talk about the most effective strategies for get back to routine of physical exercises, on the importance of a healthy foods to lose weight and practical advice that will help you regain muscle tone.

By setting some realistic goals

The first step to return to or physical form the good thing after the holidays is to set realistic goals, which you can achieve gradually. If you propose too ambitious objectives from the beginning, you run the risk of becoming discouraged quickly.

• For starters, focus on creating one exercise routine. Even 20-30 minutes a day of brisk walking or home exercises will activate your metabolism and increase your energy.
• Aim for this gradual weight loss of a maximum of 0.5 kg per week. A drastic and rapid decrease is not sustainable and often causes yo-yo effects.
• Suggest that in a maximum of 2 months you will return to your pre-holiday weight, waist circumference and fitness level.

If you write down your progress in a journal daily, you will reward after you achieve the mini-goals, you will motivate much more easily stay consistent.

Gradual adoption of movement

One of the most common mistakes when trying to lose weight after the holidays is starting too suddenly with grueling cardio or strength training. However, overloading the body after long periods of sedentary behavior can lead to Injuries, muscle pain or even give up the effort completely.

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Here is the best approach for return to physical activity after the holidays:

• In the first week, start with a minimum of 30 minutes of walking and stretching per day. Your muscles and joints need to gradually readapt to the effort.
• In weeks 2 and 3, introduce light strength training (e.g. bodyweight exercises) and short cardio sessions. Variety is essential to avoid getting bored.
• In months 2-3 spend at least 4-5 days a week doing sports. You can introduce more intense sessions, but always interspersed with a rest day for recovery.

Always don’t forget to warm up your muscles and stretch at the end of your workout to minimize the risk of injury.

eat – the key to energy and tone

Many people focus almost exclusively on sport in an attempt to lose weight, neglecting its crucial importance nutrition. However, to lose the holiday weight and regain your energy, you need a balanced diet.

Here are some tips:

• Hydrate adequately with at least 2 liters of water or dietary herbal teas per day.
• Consume a minimum of 400 g per day fruit and vegetables for vitamins, fiber and antioxidants.
• Make sure you have enough sources of proteins (meat, fish, eggs, legumes) for muscle recovery.
• Includes whole foods for complex carbohydrates and healthy fats (olive oil, avocado, nuts).
• Avoid fried foods, sweets, alcohol and acidic juices that have a high calorie content.

Planning a balanced mealsMade primarily from whole, unprocessed foods, it will not only help you lose weight, but will also provide you with essential nutrients for energy, muscle toning, and long-term health.

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Practical advice for getting back into pre-holiday shape

Here are some practical tips that will help you regain physical shape after the hectic Christmas period:

• Don’t criticize yourself. Accept the fact that you have gained a few extra pounds. It is important to recover gradually through daily healthy choices.
• Go on foot wherever you have the chance. Even 15 minutes of brisk walking strengthens muscles and activates combustion.
• Make the commitment by signing up for a gym membership or a series of online workouts. It will motivate you to stay consistent.
• Cook at home healthy meals based on vegetables, lean meats and whole grains to control calorie intake.
• Get enough rest so that your training is effective. 7-8 hours of quality sleep is essential.
• Gather your friends and start fitness challenges together, to support and encourage each other. You will have faster results!

By following these steps and staying persistent, you will be able to recover optimal weight and you will acquire long-term healthy habits.

May you have more training and many achievements in the new year!

Frequently asked questions