Simple ways to get back on track when life comes along
If you have done too much during the holiday season, you may be tempted to take extreme measures to repair the damage. Instead, just make some smart and reasonable adjustments that you can really follow.
Start eating at set times
Every day, eat breakfast less than an hour after waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying regularly spaced meals will maximize your metabolism, regulate your blood sugar and insulin levels, and stabilize your appetite. It may be tempting to reduce what you eat, but starving yourself completely turns against you. Eating too little forces your body to switch to conservation mode and burn fewer calories, which means you are more likely to store body fat. In addition, insufficient nutrition can cause your body to break down muscle mass into energy, which also leads to metabolic slowing. Unless you want to end up thinner but less firm, it is essential to eat enough and at regular times.
Drink more water
Water promotes optimal metabolism and can help you feel better quickly. Drinking more water eliminates excess sodium to help you quickly relieve bloating and stimulates transit through your digestive system to relieve constipation. Aim for 2 to 2.5 litres per day (about 8 to 10 glasses).
Rethink your proportions, but don't eliminate carbohydrates
Completely eliminating carbohydrates can force your body to burn protein as fuel instead of using it to support and maintain your calorie burning muscles. So instead of eliminating carbohydrates, all you have to do is reduce them. Combine vegetables and lean protein with a small amount of healthy fat and a small serving of whole grains. The proportions on your plate should be: ½ vegetables, ¼ lean protein such as tofu, legumes, fish or poultry, ¼ whole grains such as quinoa, barley or wild rice and some fats such as extra virgin olive oil, avocado or flaked almonds.
These proportions will allow you to feel full, satisfied and energized while getting results (in other words, you will not be hungry, depressed, irritable, without energy or with uncontrollable cravings).