If you feel like you’re suffering from a post-holiday slump, you’re not alone. All the shopping for gifts, feasting on less-than-healthy food and drink, and lack of sleep can wreak havoc on your body. It’s time to get back on track and re-energize for the New Year. Here are some helpful tips:
Don’t beat yourself up. Get up and start the next day by eating healthy and resuming your exercise regimen. It’s not about how many times you fall but rather how quickly you get back up!
Restock your kitchen with healthy foods. Purchase some high-fiber, low-carb veggies and lean protein to satisfy your appetite.
Eat protein at every meal (three meals daily and two snacks). This will go a long way to help regulate blood sugar levels and keep you satisfied throughout the day. Protein sources include high-quality meat, fish, poultry, and eggs, as well as lentils, beans, nuts, seeds, and nut butters.
Eat some fiber, too. Fiber makes you feel full so include veggies, nuts, seeds, and some fruit in your daily diet.
Include good quality fat with your food. When we eat fat, a hormone called leptin is released from our fat cells. Studies have shown that a lack of leptin (due to a very low-fat diet) can trigger your appetite. Some good quality fats are avocados, nuts, seeds, nut butters.
Eat a healthy breakfast. Start the day off right by eating a healthy, balanced breakfast meal.
Keep track of your daily food intake. We can learn a lot from documenting the foods we eat each day. It helps us to be accountable!
Cut back on alcohol – it’s loaded with calories and weakens our resolve.
Always eat mindfully. If you eat slowly, the brain has a chance to catch up with the stomach, and you’re less likely to overeat.
Here are some tips to help slow you down during your meal:
- Chew slowly, and pause between bites.
- Don’t eat while standing. Your brain and stomach can more readily register that you’re eating when sitting down and relaxed.
- Drink a 12-ounce glass of water before eating.
Finish eating by 7 PM each night. Eating in the evening may be a problem for many, not because of the way food is metabolized, but because of the quantity of food that is often consumed. Eating a large amount of food before bedtime can also result in indigestion and sleep problems.
Get adequate amounts of sleep. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.
Re-initiate a regular exercise regimen. Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.