7 tips to beat post-holiday blues and bulge

Time to confess.

Exercise and healthy eating completely went out the window for me on my recent paradise trip to the Bahamas.

I had every intention of exercising and keeping up my daily steps, but as soon as I landed I decided that I actually didn’t want to. The delicious fried fish, the endless peas and rice and the mountains of macaroni and cheese also very quickly put an end to my good intentions.

We’ve all been there, right?!

Did I feel guilty about overeating and undertraining on holiday?

Not one bit.

When you make fitness and health a part of your daily life, taking some time off from training isn’t a bad thing at all. In fact, I recommend it! If you’re consistent the majority of the time then you should be able to pick up where you left off. So, don’t feel bad for taking a week or two off. Enjoy it! It’s called a holiday for a reason.

Now that my holiday is over, I’m actually really enjoying getting back to a more structured eating and training plan. The exercise has helped to combat my post-holiday blues and sticking to a balanced eating plan (without restrictions or dieting) has helped to steady out my mood and energy levels.

If you’re in the same boat, here’s 7 things to keep in mind when getting back on track:

1)     Don’t jump back in too quickly. Build up cadence and consistency slowly. Give yourself credit for starting again and ease yourself in. Try 2-3 light weight and low impact workouts for the first 1-2 weeks to build back up endurance without exhausting the body.  

2)     Avoid over-doing it. Don’t go from no training to training 5 times a week. You’ll burn out and exhaust your body. You’re more likely to stick to a realistic workout plan if you aim for 2-3 weekly workouts versus 5 or 6 sessions. Start slow and build up cadence and intensity slowly.

3)      Don’t start doing ‘guilt-cardio.’ You don’t need to start running outside or on a treadmill like a crazy person to ‘burn off’ holiday calories. There’s no need to slave away on a cardio machine either for hours just because you gained a few pounds. It’s normal to gain weight on holiday, and often it’s water retention versus fat, which you can expect to lose within a few weeks if you’re consistent. Instead, I recommend lifting weights 2-3 times a week and focus on increasing your overall daily activity or steps.

4)      Opt for a balanced approach. Don’t restrict food groups and sign up to a fad diet thinking that’s what you need to do to lose weight. Consume a balanced diet including protein, fats and carbohydrates. Yes, I said carbohydrates! They are not the devil and contrary to popular belief, they don’t make you fat.

5)      Drink plenty of water. Many people mistake thirst for hunger. If you’re still hungry after consuming a meal, try drinking a glass of water. Opt for 2 litres a day. This will help to regulate your digestive system and support a healthy happy brain. Lack of water can cause mood changes and also lead to constipation. So, be sure to stay hydrated and get enough water every day.

6)      Relax. Don’t feel guilty about taking time off and rush to do all of the above right away. You don’t get fat that quickly and you won’t lose your strength that fast either! Don’t overwhelm yourself trying to be exactly where you were before you took time off either. Set realistic goals, follow a structured plan and take it one day at a time. Hire a coach if you’re looking for guidance, advice and accountability. If you don’t know what you’re doing, then hire an expert who does to eliminate that stress factor.

7)      Book another holiday! Many of my clients are busy working professionals with hectic work schedules and often stressful lives. Motivation levels to stay strong, fit and active can often run dry if there’s no break away from the pressures of daily life and work. Short getaways or staycations can help to ease stress levels and help keep them on track. Booking a short weekend away or a sunny holiday abroad might just be the motivation you need to start exercising again.

Need some help getting back on track? Book a free consultation with me. I’d be happy to help!