Now that the festive season is over, your waistline may seem a bit larger than it was before the holidays started. You may have only gained a few extra kilograms from your holiday indulgences but the effect it will have on your health may be far-reaching.

Studies indicate that although the weight that most people gain during the holidays is small, it may accumulate from year to year and can lead to serious health problems, including obesity later in life. Hence the importance of developing an exercise and healthy eating plan to deal with the extra weight that you may have gained during the holidays.

Try these exercise and diet strategies to shed excess kilograms:

    • Don’t overdo it. You don’t have to kill yourself to burn off every bit of what you gained on day 1. Take small but consistent steps to gain control over your weight and take charge of your health. If you try to do too much too fast you may set yourself up for failure. If it has been a while since you last exercised you will definitely want to start slowly so as not to strain yourself. Walk before you run. And even if you’ve thoroughly stuffed yourself the night before, eat a good, hearty breakfast the next day. It’s not effective to starve yourself. Instead start off with a healthy meal to help get you and your body back on track.
    • Cut kilojoules from your week by eating less or exercising more. The best solution, of course, is to eat less AND exercise. When combined with exercise, eating smaller, healthier portions of food is a sure-fire method of losing weight and getting in shape. If you’re not used to exercising, you should consult a doctor before you start on a vigorous programme.
    • Cut back on the unhealthy food you eat or drink. Substitute soda with water or a limited quantity of 100% real fruit juice and you will actually start to feel more energetic and less bloated. Order rice instead of fried chips. Eat nuts and raisins instead of crisps.
    • Add more fruits and especially vegetables to your diet. Not only are fruits and vegetables low in kilojoules but they also supply your body with much needed vitamins, minerals and anti-oxidants.
    • Find a form of exercise you will enjoy doing regularly. Just 20 to 30 minutes of exercise performed three to four days per week is enough to achieve noticeable improvements in your health. Moreover, if you don’t have a lot of time, those 30 minutes of exercise do not have to be performed all at once. If you’re short on time, try breaking up your fitness routine into small segments of 10 to 15 minutes each throughout the day. Then, when you have more time, you can schedule in more physical fitness into your routine.

 

Sources

How to lose holiday weight gain. Retrieved from http://www.livestrong.com/article/438854-how-long-does-it-take-to-lose-10-15-pounds/
Three steps to get back on track, post-holiday indulgence. Retrieved from http://www.shape.com

 

(Revised by M van Deventer)