Get back in shape after the holidays

Vacations are almost always synonymous with sedentary lifestyle and excesses that are harmful to our health and physical fitness, including the loss of muscle mass and hormonal dysregulation that it promotes, decreased cardiorespiratory resistance, increased insulin resistance and the consequent maladjustment of the mechanism of regulation of hunger.

So, once we're done, we're going to have maximum focus when it comes to post-holiday recovery.

As always, we have the best tips for you and therefore, we have listed 3 crucial steps for you to “reset” the lifestyle adopted on vacation and return to normality, that is, good physical shape and a healthy mind!

STEP 1: Healthy shopping

You're back from vacation and it's imperative to restock the pantry, so doing it in an organized way and using healthy shopping is half the way to stocking up on healthy food.

Tips:

- Super important: Unthinkable to go shopping when you're hungry;

- Make a list of everything you need and what you are going to buy;

- Just follow the list and go directly to the product on it, so you don't get lost in the supermarket aisles, as this way you avoid falling into the temptation of “that's it (a chocolate, a pack of high-calorie cookies, or other prohibited products);

- The time you have available for the “shopping” task should be as short as possible! This way, once again you avoid wasting time in “forbidden” corridors;

- Pay attention to food labels. Read the list of ingredients, as they are organized in descending order, they allow us to make a more correct analysis of what we are buying;

As for what you shouldn't buy, everything that has a high sugar content, be it biscuits, jams, chocolates, etc., pre-cooked foods, cold cuts, snacks, fried snacks (eg potatoes) and juices, sugary drinks and alcoholic.

2nd STEP: Food plan

The goal is to recover, so define your healthy eating plan! If it's with the help of a professional, even better. But we can help with this example:

- Breakfast – Organic Drink of Almonds and Fit Granola Cocoa and Nuts Without Added Sugar.

- Morning snack I – 1 fresh fruit + 8 walnut halves, almonds or hazelnuts

- Morning Snack II – 1 baby light Flemish cheese + 1 rice cracker

- Lunch – Meat or fish accompanied by a portion of vegetables or salad, 3 tablespoons of rice, quinoa, couscous or wholegrain pasta;

- Afternoon snack - 1 slice of rye bread, turkey ham and cheese spread or cereal crackers;

- Dinner – Potato-free vegetable soup + 1 dessert dish with meat/fish/egg with vegetables; 1 sugar-free dessert gelatin.

- Optional supper – 1 cup of rice drink, 1 0% yoghurt or 0% gelatin.
Please note that you should drink at least 1.5L of water.

3rd STEP: Physical activity

Physical activity is essential not only for losing weight or maintaining weight, but also for keeping you healthy in the long run.

Whether through hiking, swimming, dancing, the important thing is to counteract sedentary lifestyles and get moving! It may cost a little at first but once you get into the rhythm, you can't go without your fit moment. If laziness dominates you, arrange strategies to be more motivated, through the company of friends or a pet. It is important to mention that you should increase the intensity of physical activity very gradually to avoid injuries.

We say goodbye to holiday excesses, we say hello to regaining fitness. And with our tips, how easy it is to be fit(ben) ;) !