How do you get back on track post-holiday season? This is a common question, one which I am often asked this time of year. DO NOT go to extreme measures to undo the damage. The truth is, a few smart, reasonable adjustments can serve you well (no pun intended!) and ones you can actually stick with. Here are some quick steps to take to get your mind and body ready for the new year ahead!
1) Start Eating on Schedule
Each day, eat breakfast within an hour of waking up and then later (that would be a light lunch and don’t forget dinner). Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism, regulate your blood sugar and insulin levels, and level out your appetite. Many people think that they should cut way back, but starving yourself completely backfires. Here’s the thing- eating too little forces your body to switch into conservation mode and burn fewer calories, which means you're more likely to hang onto body fat. And undereating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Unless you want to wind up thinner but flabbier, eating enough and at regular times is key.
2) Drink More H2O
For those of you who personally know me, you know how I feel about a bottle (or tall glass of water first thing in the morning!). Water does support optimal metabolism and some research shows it may naturally curb your appetite, but it can also help you feel better fast. Drinking more water flushes out excess sodium to help you quickly de-bloat, and it gets things moving in your digestive system to relieve constipation. Aim for 2 to 2.5 liters a day (about 8 to 10 cups).
3)Cut Back, but Don't Cut Out Carbs
Nixing carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back. Pair veggies and lean protein with a small amount of a healthy fat and a small serving of whole grains. Here’s a great visual aide to help you think about portions: 2 cups of veggies (about two baseball's worth), 3 ounces (deck of cards) or a 1/2 cup (half a baseball) of a lean protein such as tofu, beans, fish or poultry, and a 1/2 cup of a whole grain such as quinoa, barley or sweet potato, and a little bit of healthy fat like extra-virgin olive oil, chopped avocado, or sliced almonds.
And EXERCISE!!! Getting back on track and staying on course is simple and for more support and guidance contact me at rachel@livehealthynyc.com