With the holiday season over, many of us are back at the gym working out frantically, starting a new diet and putting unnecessary pressure on ourselves to lose weight.<\/p>\n
Nutritional consultant Vanessa Ascencao advises that a quick-fix approach may cause more harm than good.<\/p>
Ascencao says a healthy lifestyle and looking good requires consistency.<\/p>\n
This encompasses a regular exercise routine and a daily balanced diet which includes whole, natural foods.<\/p>
Ascencao recommends the following tips for getting back into shape and staying that way:<\/p>\n
\u2022 Ditch the guilt trip: you can\u2019t take back your holiday indulgences.<\/p>\n
Focus on the future and what you can do to become healthier, long term.<\/p>\n
\u2022 Don\u2019t deprive yourself: crash diets are not long-term solutions.<\/p>\n
Focus on health, rather than diet.<\/p>\n
Choose healthy foods and cut out big, heavy meals.<\/p>\n
Have small meals or healthy snacks throughout the day instead.<\/p>\n
\u2022 Drink water: you could feel hungry when your body really needs water.<\/p>\n
Aim for up to two litres a day.<\/p>\n
\u2022 Choose healthy: increase your intake of fruit, vegetables and salads.<\/p>\n
They contain fibre, anti-oxidants and low GI carbs which are all great for a clean and healthy system.<\/p>\n
\u2022 Cut down on sugar and avoid artificial sweeteners: sugar is an enemy of good health and artificial sweeteners contain harmful ingredients.<\/p>\n
Instead, choose a natural sweetener like xylitol.<\/p>\n
Alcohol is also packed with sugar so cut back on your consumption.<\/p>\n
\u2022 Be creative: if you\u2019re craving processed food and sugar, find healthy recipes online that satisfy your taste buds and your sweet tooth.<\/p>\n
Healthy eating doesn\u2019t have to be boring.<\/p>\n
\u2022 Stress less: the holidays are sometimes also stressful.<\/p>\n
Stress can lead to unhealthy eating and burnout.<\/p>\n
Lower your stress levels with yoga, meditation and massage.<\/p>\n
\u2022 Get more sleep: the holidays can interfere with your sleep patterns which in turn may negatively affect your appetite.<\/p>\n
Avoid sleep deprivation.<\/p>\n
Get back into a healthy, eight-hour nightly sleep pattern.<\/p>\n
\u2022 Get active: regular exercise is non-negotiable.<\/p>\n
If you don\u2019t have time for gym, walk, run, swim or play with the kids in the garden or walk the dogs for 45 minutes a day.<\/p>\n
On weekends, go hiking or play sports.<\/p>\n
\u2022 Always have breakfast: oats is a great source of slow release carbs and will keep you going until lunchtime.<\/p>\n
Sprinkle raw nuts, seeds or fruit on top.<\/p>\n
Alternatively, try a boiled egg on rye toast.<\/p>\n
These meals keep your blood sugar levels balanced throughout the day<\/p>\n
Nothing happens over night so ease into your new year fitness goals.<\/p>\n