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how to get back on track after holiday eating
It is interesting that most people don’t respect their New Year's resolutions. To be precise, already in February, just 2 months after New Year, less than 8% of people stick to the ideas they planned to realize.
When you know that you ate and drank too much, be patient. The most important thing is not to let this lifestyle become the way you live. Don't let that one bad decision create chaos which will lead to a problematic way of life. If you are aware that you neglected diet and training, then mentally prepare yourself that this was only for a short time. Otherwise, plans and everything you worked on in the past become irrelevant.
Don't get Overwhelmed
Stress can only trigger negative emotions. Simply, this is not something that should demoralize and demotivate you, many people have given up, the only thing that matters is that you continue to focus on the result, and not on what you did wrong.
You don't need to think about calories, numbers, and fat intake. These negative thoughts can only make you mentally exhausted. No positive outcome can come from such thoughts and looking at things negatively, so instead try looking ahead.
Water is Your Best Friend
If you overdo it with alcohol, there is a high probability that ypor body is dehydrated, and you need to step up your water intake game. Do not drink juices that contain too much sugar or consume processed foods that contain too much salt. To find healthy meals, you can use an online meal prep resource website to find top rated meal providers that cater to your needs. Drinking water and eating properly reduces headaches, and the muscles will be ready for training if they are hydrated and properly nourished.
Adequate water intake will help the body overcome the stressful periods more easily. How much water you need mostly depends on your gender, age, and body composition. For example, for men, it’s about 3.5 - 4 liters of water per day, while for women, the amount of 2.5 - 3 liters are enough.
Get Enough Sleep
After a turbulent period for the body, such as the period when you eat too much, sleep too little, do not get enough hydration, or drink too much alcohol, the body needs rest and good sleep. Sleep will not erase the effects, but it will help the body to regenerate faster, and the cells to get the rest they desperately need.
Lack of sleep or poor sleep affects the hormones of satiety and hunger (ghrelin and leptin), and their balance is very important in the body to regulate appetite. Lack of sleep can be associated with increased appetite. Ghrelin stimulates the feeling of hunger in the brain, while leptin is a hormone that is released from fat cells and signals that the body is full, so the feeling of hunger is suppressed in the brain. One study showed that if you sleep less, your body needs extra energy, so you consume more calories on a daily basis than usual.
Don’t Skip Meals
Routine is the key to good looks and a healthy body. It is important not to burden the body with additional starvation to "speed up" the process of losing weight. This way of thinking can only distract you, slow down the whole process and increase the desire for sweets and snacks. If you eat regularly and quality food, it is more likely that the body will have less need to snack or look for additional food between meals.
Motivation is Around You
Find something that fulfills you so that you have that inner motivation as well. For some people it can be finding a training partner, music or additional activities that relax the body, such as a massage, sauna, or a light walk. Intensify these activities so that the body gets used to training and routine as soon as possible.
It takes about 3 weeks for the body to get used to a certain lifestyle and acquire healthy habits, while 1 week is enough for the body to fall under the bad influence. Training is not linear, but that it is a path full of oscillations, ups and downs. This is one of the periods when you will feel mentally exhausted, but the goal is to look only at the results that await you in the future. Are you ready for a change?