Over indulged on your holiday?

/ Red Hot Personal Training/

Sun, sea, sand, adventure, good food and drink, thats what holidays are made of! Time spent outside in the fresh air relaxing with our friends and families (as much as you can with children!) can be so good for the body and soul offering a break from the norm and a chance to explore pastures new. 

DSC07462.JPG

However we all know how carried away we can get with overindulging in the local food and alcohol and before we know it the pounds have crept on.

Worry not, the damage can be minimised and you can set yourself back on track within days. Follow the steps below to feel more energetic, lighter and for your clothes to not fit so snuggly!

  1. Don't panic - Its tempting to think "oh well I am never going to lose the weight". Now you are back home, fill your basket with wholesome healthy foods on your first food shop. Limit processed foods, especially those containing sugar, refined vegetable oil and processed highly refined carbs such as pasta and crackers.

  2. Exercise everyday for at least 20 minutes - A combination of both cardio and resistance exercise is crucial to burn body fat and tone up at the same time.

  3. Up your water - Ensure you are drinking enough pure water daily as flying and drinking alcohol all dehydrate the body. Every cell in your body requires water and it also helps with weight loss and increasing energy.

  4. Get in those zzz's - Flying through timezones or enjoying long summer evenings can mean less sleep. Sleep is a time for the body to repair and again can make a big difference to energy and when trying to lose weight.

  5. Try this meal plan below for the next 5 days:

  • Key principles are:

    • 3 x meals a day

    • No snacks between meals

    • Meals made up of steamed and or raw vegetables and salad, a source of protein and a source of healthy fat. (No potatoes, rice, pasta etc.)

  • Breakfast example:

    • Pea, onion and spinach omelette cooked in butter or coconut oil

  • Lunch example:

    • Avocado, lettuce, cucumber, radishes, celery with turkey slices (fresh from the deli is possible)

  • Dinner example:

    • Homemade chicken and vegetable curry (made with spices and coconut milk) served with cauliflower rice

For more information and if you would like the help of a personal trainer please contact Red Hot Personal Training for an initial consultation. Don't forget to subscribe to receive our free blogs.