Plonged for Christmas, returning from family lunches, dinners and binges various, the temptation is often to try to get rid of the excess (and put the feelings of guilt to rest) focusing on intense training. If getting back into exercise is certainly a good idea to get back into shape after the holidays, start immediately with a ‘heavy’ approach However, it may prove to be not only ineffective but even counterproductive.
«The desire to get rid of everything through very intense sessions is widespread but unfounded – explains the doctor Valeria Galfanodietician and author of “Guide to glycemic control” (Edra Editions) and “Diet and training for women” (Lswr Editions). – Excessive physical activity, especially after a period of moving less, can lead to increased physical stress, risk of accidents, reduction in performance, difficulty in recovery and even possible hormonal alterations”.
Getting back into shape after the holidays: the workout to focus on
The password must therefore always be gradualnessjoined to one good dose of consistency. The right exercises?
«The ideal is combine resistance traininguseful for preserve muscle mass And moderate intensity aerobic activitywhich facilitates the return to an active lifestyle without overloading the body» – suggests the expert. Resistance training refers to any exercise in which muscles work against an external forcewhatever they are weights, elastic bands or the same body weight. «If the stop was longer than a few days it is better to resume with fast walks, short free body sessions, mobility exercises and light but constant training.” The reason? “The body responds better to a progressive increase in intensity, rather than a excessive and sudden efforts after days of inactivity” – says Dr. Galfano.
Not just the gym
Also small daily habits they can do the difference to get back on the move effectively after the holiday break.
«We must not forget that thePhysical fitness isn’t just built in the gym – the expert underlines. – Simple choices like prefer the stairs to the elevatorDo the more steps you take during the day or carry out short active breaks they have a real impact on total energy expenditure and on tonicity”.
Physiology helps
The good news? Even if you feel weighed down by the excesses of the holidays, there is no need to become demoralized either «because physiology is on our side – reassures Dr. Galfano. – Our organism is programmed to adapt. A temporary change in body weight after a period of more caloric eating it does not only correspond to an increase in fat mass: in most cases it’s also about water retention, increase in muscle glycogen and physiological weight fluctuations linked to meals richer in sodium”.
No to guilt
Therefore, i usual feelings of guilt that do not speed up your metabolism or improve your health «and that, on the contrary, can encourage disordered behavior to the point of developing real eating disorders. The beginning of the year it shouldn’t be a time of self-criticismbut an opportunity to reconnect with your well-being. The holidays, by definition, represent a moment of pause: the best way to get back into shape is simply go back to everyday life, focusing onbalance”. Both in training and at the table.
Training and nutrition: watch out for missteps
In fact, nutrition also plays a crucial role in getting back into shape after the holidays. «However, it is precisely in this period that yes they spread less effective and sometimes more dangerous behaviors for health – warns the expert. – Drastic diets, excessive training, feelings of guilt and the rush to recover in a few days what, physiologically, takes time.” Imposing an excessively severe and restrictive diet, in particular, is among the most classic mistakes that we tend to commit January. “FromDiets of this type can also induce rapid weight loss, but often at the expense of lean mass – underlines the nutritionist. – Indeed, severe restrictions produce stress, slow down the metabolism and lead to recovering the weight lost with interest.”
The goal is not to ‘punish’ the body after excesses
Not only that. Restrictive diets have another disadvantage that is far from negligible if the desire is to get back into shape. «Reducing calories excessively can worsen glycemic regulation, favoring fluctuations in hunger – explains the specialist – as well as increase the perception of tiredness ermake it more difficult to adhere to the healthy lifestyle in the long run.”
The objective of the weeks following the holidays must therefore not be to “punish” the body with exhausting training sessions or deprivations at the table, but rather to rgradually bring it back to normal.
How to organize complete and balanced meals
We don’t even need detox diets – says Dr. Galfano – because it is the body itself which can rebalance itself if it receives the right nutrients. For this reason it is necessary to return to abalanced nutrition which includes:
- complex carbohydrates (whole grains and legumes),
- proteins (especially of plant origin),
- good fats as extra virgin olive oil And dried nuts.
Great space must be given of course also fruit and vegetablesinstead reducing as much as possible simple sugars and saturated fats, contained especially in industrial products.
Getting back into shape after the holidays: don’t forget hydration
Without neglecting hydration. After the holidays, in fact it can happen feeling bloated also because you have eaten foods richer in salt. “Because of this you need to drink at least 1.5–2.5 liters of water per day – concludes the expert – Even theh, herbal teas and infusions they are excellent allies for correct hydration, pleasant drinks during the cold season.”