Losing weight after the holidays: Tips to get back to your healthy routine

Christmas is a time of many family celebrations, get-togethers with friends and events with colleagues, and almost all of these activities revolve around a table. For this reason, it is common to overindulge in food and gain weight. According to the Spanish Federation of Nutrition and Dietetic Societies (FESNAD), Spaniards gain on average between 3 and 5 kilos during these dates. If you are one of the people who has gained weight and want to know how to recover, here we give you a series of tips and recommendations to return to your normal weight in a healthy way.

Time to Get Back into the Right Habits

Once Christmas and the heavy meals are over, it is common to want to lose the weight gained as soon as possible. However, rushing is not a good advisor. Obsession with the numbers on the scale can lead to seeking quick results with miracle or very strict diets, which is harmful. These diets can cause deficiencies in essential nutrients. The key is to return to a varied and balanced diet, reducing caloric intake in a controlled manner.

Tips to Lose the Weight Gained

1. Stay Active During the Christmas season, physical activity is often reduced. Getting back into or starting an exercise habit is essential to improving overall health and burning calories. It is recommended to combine strength training with aerobic (cardio) exercises for the best results.
2. Eat Light and Control Your Amounts, But Don't Skip Meals Reducing calorie intake doesn't mean skipping meals. It's important to eat 3 to 5 meals a day consisting of low-calorie, nutrient-rich foods, such as fruits, vegetables, and lean protein sources. The number of meals can vary depending on each person's needs.
3. Ensure Adequate Protein Intake Protein is essential for maintaining muscle mass and providing satiety. The World Health Organization (WHO) recommends a minimum of 1g of protein per kilogram of body weight per day. It is preferable to choose unprocessed protein sources, such as lean meat, fish, eggs and legumes.
4. Choose Healthy Cooking Methods Choose to steam, grill, roast or bake your food. Avoid frying and cooking methods that use too much fat.
5. Choose water as your main drink Water is essential for the proper functioning of the body and the elimination of toxins. Avoid sugary and alcoholic drinks. Don't wait until you are thirsty to hydrate, as thirst is a sign of dehydration.
6. Chew Your Food Thoroughly Chewing food slowly helps you enjoy your food, aids digestion and increases the feeling of satiety, which can help you control the amount of food you eat.
7. Meet Daily Fiber Requirements Ensuring a fiber intake of at least 25g per day contributes to intestinal transit and satiety, reducing the likelihood of snacking between meals. Fiber is found in fruits, vegetables, legumes, whole grains and nuts.
8. Get Adequate Rest During the holidays, sleeping habits are often affected. Sleeping around 8 hours a day is essential to regulate appetite hormones and avoid cravings related to fatigue.
9. Plan Your Meals Planning a weekly menu can help you buy only what you need and avoid temptations. Planning your meals also allows you to better control your calorie intake and ensure a balanced diet.

How NutriCare Can Help You

If you have gained weight during the holidays and want to return to your normal weight, NutriCare offers its “Immediate Recovery Program”. This program is personalized by our advisors, adapting to your tastes, preferences and needs to help you achieve your goal effectively and safely. If you do not yet have an advisor, you can contact us.

Put an end to the obesogenic compulsive cycle that is generated during the holidays and start your journey towards a healthier lifestyle. Stay tuned to our posts for more tips and solutions.

Find out more about how NutriCare can support your wellbeing at nutricare.es .