Three Kings Day arrives, Christmas is over and there you are again with those extra kilos that you don’t like and those regrets that leave you neither in the sun nor in the shade. To diet or not to diet is the question.
You should keep in mind that at parties it is normal to increase the consumption of foods rich in fat and poor quality carbohydrates, in addition to an increase in more caloric drinks. Although eating self-care is important at this time, taking care of the food portion and having healthier options as much as possible, it is likely that you want to go on a diet after Christmas.
A post-Christmas diet to lose weight and, above all, detoxify after excesses, can be a mistake if it is not done correctly. The reason? It can lead to restrictive eating, generating disorder from the physiological point of view, inappropriate eating behavior and a bad relationship with food.
What can you do? How to do a diet well after Christmas? In this article we tell you.
How to go back to my eating habits after Christmas
- During Christmas and the many celebrations that there are, we do not say no to anything, and that means that we do not deprive ourselves of anything: copious meals, fatty foods, sweets, alcoholic drinks… and of course, when all this ends and we return to reality and routine, our jeans, which don’t even button up, tell us that we may have gone a bit too far. There is no problem worth it and no drama either!
- Did you know that, according to the Spanish Society of Dietetics and Food Sciences, during Christmas we can gain between 2 and 5 kilos? The ideal is not to obsess over the kilos. In the end, the kilos are just a reference that does not indicate our state of health. What will help you to know if you are healthy is the food choices you make each day and the portions you eat, taking into account your feelings of hunger and satiety.
- It is not necessary to return to something restrictive to seek that goal of health and well-being. We shouldn’t start any ‘weird’ diet that tells us that we can only eat one food or that we have to fast for so many hours, that doesn’t work for us, right? We better opt for something that does work and that is also very healthy for our body. That being said, let’s see what we can put into practice to improve that well-being that we have lost at the holidays.
- Drink plenty of water every day
Do you know what you can do to remember that you have to drink water? You can put your bottle or your glass in a place in the house or office that you pass by several times a day. For example, if you are at home, you leave it on the kitchen table and every time you go or pass by, you drink a little. Being perfectly well hydrated is the first step to help recover the functions of our body, such as the feeling of satiety, improve intestinal function and avoid feeling fatigued.
- Eat foods rich in fiber
Foods rich in fiber are the ones that will help us achieve our goal. What are those foods? Well, vegetables like lettuce, spinach orchard. Carrots, asparagus, pumpkin, potatoes, broccoli, green beans, legumes… and that you can also cook in delicious ways. And, as a complement to take between meals, our allies the infusions.
You can choose infusions or tea such as boldo, green tea, dandelion, horsetail, ginger, etc., when taken warm they will give you a greater feeling of satiety, in addition to helping you stay hydrated and helping the inflammatory process, which occurs after spending several weeks having excess meals and an inadequate selection of foods.
- Watch out for breakfast, don’t skip it!
If you have the habit of eating breakfast, continue with it. The best thing is that you do not try to go on a radical intermittent fasting, since this generates discomfort in your body in most cases.
The ideal breakfast is one that has a satiating power, so do not forget to choose some whole grain bread rich in fiber, muesli and/or a fruit, some protein (cheese, egg, yogurt or milk) and, finally, some type of good quality fat such as EVOO, or nuts or seeds.
- And for dinner? What can I prepare to lose weight after Christmas?
First of all, try to eat dinner as early as possible, start with dinner moving forward 1 hour, this way digestions are better and your body rests better, something very important to be energized the next day and not eat too much. At dinner you can include a protein of animal or vegetable origin and always accompanied with vegetables, salads, soups or creams.
- Include seasonal fruits and vegetables in your post-Christmas diet
Have you noticed that in all the advice that we have up to now we have named fruits and vegetables several times? They are another key element for a successful post-Christmas diet. It is worth that one day you accompany your dishes with a fried potato, but that there is always some vegetable and a piece of fruit to eat between meals or for dessert. Your stomach will thank you!
- The foods in your diet should be varied
It is not worth eating the same thing all the time. If you like herbal teas, go ahead, but change from time to time. You should do the same with the main foods, one-day meat, another fish; one day boiled egg, another omelette; one-day pumpkin, another zucchini and carrots… Each group or type of food has many wonderful properties for your body, don’t miss any!
- And as foods to avoid we have…
The types of foods that it is always ideal to reduce in frequency of consumption and in amounts of portions:
- Industrial bakery.
- sugars.
- saturated fat.
- Fried.
- Pre-cooked.
- Refined flours.
- Soft drinks, especially those with a lot of sugar.
- Processed meats including sausages and junk food.
- Alcohol
Remember that during the rest of the year all these foods are only to be taken from time to time.
- How many daily meals do you need?
Beware of falling into the traps of miracle diets that promise us to lose I don’t know how many kilos almost overnight. And also be very careful with beginner mistakes such as eating a lot at Christmas and almost nothing during the weeks after.
The frequency of meals can vary according to your rhythm of the day, you can have between 3 to 5 meals, the most important thing is that you know yourself well enough since reaching a restrictive diet of eating less than usual can be a trigger for binge eating.
His thing is to have breakfast, have a drink at mid-morning, eat, have a snack and, to end the day, a light dinner that, by the way, should not be too close at bedtime so that you can digest well.
- Weekly exercise, which is not missing in your plan either
What else can we do to regain energy, vitality and to be in shape? Well, what you already know very well, include sport in our weekly calendar. You don’t have to go running every day if you don’t like it, it’s better to opt for an exercise or sport that you do like and that you do for entertainment, it will be a while just for you!
Extra tips to make your post-Christmas diet a success
And finally, some extra tips that will surely help you and motivate you:
- It is verified, it is worth nothing for you to start one day and leave it the next.
- Think that you are not the only one, excesses are part of the holidays so practically everyone needs to re-plan their diet.
- Eating healthy does not mean boring, you just have to dedicate time to it and put a pinch of imagination into it.
- Getting back in shape is not something that happens from one day to the next, but by eating healthy again you will feel more vitality, well-being and your body will thank you.
- The foods that you include in your diet that have essential nutrients so that you have maximum energy.
- Change the batters for dishes made in the oven and/or grilled.
- Don’t go overboard with dairy. Yes, but one or two a day is enough.
- Order your pantry and your fridge, make a shopping list and don’t go to the supermarket hungry because you’ll end up buying what you shouldn’t.
- If you eat a sweet or a hamburger one day, don’t feel guilty! It is part of a meal plan.