Liverpool fitness experts share top tips on getting back on track after Christmas
5 months ago
Christmas is a time when a lot of us enjoy a well-deserved period of indulgence.
From work Christmas parties, meals out with family and friends and sampling delicious treats at Christmas markets.
Once it is all over, getting back on track in January is not always the easiest thing to do.
To help those struggling, Liverpool personal trainers Absolute Body Solutions, provided us with some of their simple top tips to getting back on track in the New Year.
Get your nutrition back on track.
After an intense period of indulgence, getting your nutrition back on track is the best place to start. If you’re wanting to lose some Christmas weight, set yourself a goal of eating in a calorie deficit. Simply, this means taking in fewer calories than you burn in a day. This does not need to be too drastic but by slightly reducing your calorie intake below your metabolic rate, you will begin to lose fat particularly if you have increased your exercise output.
Another top tip is to make sure you are hitting your protein goal. If you’re not sure how much protein you should be eating, ABS say that the general rule is to eat 1 gram of protein per 1 pound of body weight. Doing this alongside consuming fewer calories will help to get your nutrition back in line.
When you cook, try to use oil sprays to save calories but don’t be afraid to add plenty of dry seasoning and herbs which can help to enhance the flavour of any dish.
Finally, make sure your diet is rich with different proteins, high in green vegetables and contains plenty of fruit, particularly thinner-skinned fruit such as berries.
Aim to exercise 3 or 4 times a week.
Alongside your nutrition, getting back into regular exercise is the best way to start 2023 off in the healthiest way possible.
ABS say you should aim to exercise around 3-4 times a week in or outside of a gym. That should also include something simple like increasing your step count. We’ve all heard it before but try to aim for around 10,000 steps a day if possible. It will really make a big difference.
Make healthier alcohol choices and keep drinking plenty of water!
Many people dedicate themselves to Dry January after the Christmas period but if you are not planning to cut out alcohol altogether then it is important to factor in the calorie content in alcoholic beverages and try to make smarter choices.
Instead of opting for a glass of red wine or pint of beer in the New Year, try a slimline gin and tonic or glass of prosecco, both of which contain fewer calories.
Remember to also keep drinking water. Aim for 2-3 litres a day. Water could start to replace some drinks where you would usually opt for an alcoholic drink, at least for a small time to allow you to get back on track after Christmas and New Year.
Watch out for the calorie content too in coffee and smoothie drinks, which sometime are high in both calories and sugar.
Manage your environment
Managing your environment is a key element to getting back on track with your fitness in the New Year.
Here are some simple tips for you to try at home and when you’re out:
When doing the food shop:
- Avoid doing the food shopping when you are hungry.
- Take a pre prepared shopping list of foods and ingredients you will need for the week. This will prevent you going off track.
- If you are going to buy ‘treats’ then make sure they are reserved for your off-plan days and not bought as a daily staple if you’re trying to reduce your calorie intake.
- At home, try to clear the house out of too much that could be considered as ‘temptation food’. This will help when you have cravings. If the supply of your temptation food is limited then this will force you into sticking to your meal plan.
So, although it can be a struggle to get back on track with your fitness and nutrition in the New Year, there are some simple but effective steps you can take to embrace a healthier January after an indulgent Christmas.