The holidays have passed, and along with the gifts, you’ve been left with a little “gift” of your own and some extra weight…!

But where have you tucked away that 5-day detox diet with the vegetable soup? 

Hmm, before you bring out the pot, let’s talk about it…!

First of all, the difference in your weight is due in part to water retention from the fatty, starchy, and extra salty holiday meals.

So, don’t place too much importance on the number on the scale, but on how your body feels!

In other words, choose to return to a nutritional routine that will soothe and nourish your body in a healthy way!

See below how to do it!

Throw guilt off your shoulders!

Even if you’re not completely satisfied with your food choices during the holidays, remember that they do not define you, just as your weight does not define you! Nourish your body with love and kindness because you love it exactly as it is and want to care for and support it. 

If it helps you, weigh yourself on a reliable scale (not the one with your aunt’s little pointer), otherwise avoid it. 

Add fruit and vegetables!

These are what will add a touch of freshness and give you all the nutrients you need, strengthening your body. They will also help you feel full! 

Extra tip: Choose fruits and vegetables high in potassium, such as banana, avocado, and spinach, to help reduce water retention more quickly, which may have resulted from large meals high in carbohydrates and salt during the holidays.

Make good use of holiday leftovers!

Find interesting healthy recipes, like this excellent idea for a pulled chicken sandwich !

You can also use the freezer for some foods so you can use them later! In this way, you actively take part in the “stop food waste” movement!

Protein, the neglected one!

As is well known, during the holidays our meals are a little more carb-friendly than usual. Carbohydrates take center stage, filling your meals with pasta, potatoes, cookies, and sweets. From today, try to bring balance to your meal by using the plate method. 

Divide your plate into 3 parts, fill ½ with vegetables and fruit, ¼ with a source of lean, high biological value protein such as chicken, fish, seafood, eggs, dairy, and the remaining ¼ with a source of complex carbohydrates.

Practice mindful eating!

And if you haven’t heard of mindful eating before, now is the right time.  Choose the food in front of you consciously and give it your full attention. 

Touch it, smell it, observe its colors…

Turn off the TV and talk with your loved ones. 

This will help you eat more mindfully, enjoy your meal, and better recognize your hunger and fullness signals!

Exercise, as you can and as you like!

You don’t need to suddenly plan to take 10,000 steps a day, go to the gym every day, and even go for a run on the weekend. 

That will only stress you out, pressure you, and probably make you give up very soon.

Gradually adapt a form of exercise you enjoy, according to your own pace and lifestyle. Walk to work, or go shopping or for a walk with a friend, use the stairs, take your dog out. Find an activity you like, whether it’s the gym, dancing, or cycling, and try to fit it into your free time. Gradually, any change and progress will benefit your soul and spirit! 

Give yourself time, and stay consistent! Write in your calendar which days you will dedicate to exercise!

And of course … avoid restrictive diets!

If you try to give up all your favorite foods and eat only soups and yogurt, it is mathematically certain that you will return with even more craving to food without limits or boundaries. You don’t need to try to fool your mind with cucumbers if what you want to eat is chocolate. 

Find options here for sugar-free chocolate!

That’s where what we call the vicious cycle of dieting comes in.

You start a very restrictive diet, you can’t take it anymore, very soon you turn to overeating all those forbidden foods, you feel guilt and shame, you abandon any effort for a while, and then you go back into the process of a restrictive diet, trying to make up for your previous “sins.” 

This time, do something different to break this vicious cycle.

Think balance, mindfulness, and not deprivation!