The holidays are among us and we are busier than ever. But that is no reason to sabotage the great results we have already accomplished. I’m going to share 8 steps to help you stay successful.
1) Keep up on your fitness routine, If you do 4 days a week, 30- 40 minutes a day KEEP IT UP!
Atrophy can happen as quickly as 72 hours. Even if you can’t do a 4 day a week, perfect cardio and strength exercise routine, you should still stay physically active,. And what about muscle strength, muscle mass, or that nice, toned appearance you’ve been trying to achieve? In exercise physiology, we call a loss of muscle fitness “” and that refers to an actual loss of muscle mass or muscle tissue due to, as you would have guessed, disuse. When disuse atrophy occurs, your muscles begin to decrease in size and appear less toned. So yes, as you’d probably guessed, the “use it or lose it” philosophy certainly applies when it comes to your muscles.
2) Make foods that are low carb or according to your nutrition plan. There are so many recipes out there that you can make and share. People are always looking for healthy version of something good to eat.
3) Eat slow and Wait for 10 minutes before going back for 2nd s. the feeling of satiety is not caused by your stomach being full. Instead, feeling full is a result of your brain reacting to chemicals released when you put food or drink in your stomach. Your brain takes around 20 minutes to register these chemicals. After your meal, the levels continue to rise over 10 to 30 minutes. They stay elevated for three to five hours following the meal, keeping you sated. As the chemical levels fall, the feeling of hunger returns. If you do not feel full directly following a meal, wait. As the level of chemicals increases, your hunger will dissipate.
4) Select the healthy options first when filing your plate. Remember the less room you have on your plate for unhealthy, the less you will eat.
5) Remember proper portions. Easy way to measure, See chart for suggestions..
6) Carry snacks and water with you. This will keep you from reaching for the sugar filled unhealthy stuff because your guard is down from being too hungry or thirsty.
7) Skip the liquid calories, Soda, beer, wine, energy drinks and juice all have un necessary sugars and calories that add up quickly. And I like to eat so save your calories for the good stuff. Did you know 1 soda has about 200 calories and about 39 carbs. And 0 nutritional value.
8) Finally Do not stress if you indulge a little too much. 1 day of over eating will not undo months of progress. And most of all Merry Christmas, Happy Holidays and have fun!
These 8 things have helped me stay on track for many years now. Because there will always be a reason to fall off track. Celebrating does not have to mean sabotage.
Photos courtesy of Google.
update December 17 2018.
Just a note to say I have done my fair share of indulging this season. Not every day but more often then I should.
But today is a new day. 🌞
I have no intention of beating myself up. I will get right up and be mindful of what I eat and make sure I work in my workout today.
Remember it’s not what you do occasionally that makes you successful. It’s what you do constantly. But failure can and should happen so you can learn from it.
Have a blessed day.