How to get back in shape, post-holidays

At Holmes Place, we’re here to help with a wide range of sports and exercise programs, both on the gym floors, and in our group classes. You can also book nutritional consultations.

How to shed the Christmas pounds

The festive season goes hand in hand with food. In addition to breakfast, lunch and dinner, there’s endless supplies of cake and mince pies, and that ever-replenished plate of Christmas cookies. What’s more, mealtimes are more indulgent than usual, replete with wine and dessert. As a result, you're left feeling full all day long, and that’s before sitting down to dinner.

After the holidays, therefore, it’s advisable to skip the overload of snacks and sweet treats between meals, and reduce your alcohol consumption, allowing your body to readjust to a healthy three-meals-a-day routine.

New Year’s resolutions

Deciding upon your New Year’s resolutions is an annual tradition. But sticking to them is a lot harder, whether you’re looking to shed some pounds or take up more sport. Our tip? Set yourself one goal at a time, and make it one that’s easy to achieve. Perhaps there’s a favorite piece of clothing you'd like to fit into come spring. Or maybe you’re keen to join a five-kilometer fun run. The more enticing the goal, the more likely you are to achieve it.

Diet? No thanks!

Crash diets, with their guarantee of quick weight loss, can sound tempting. But they have their disadvantages. If you deprive yourself of calories for a sustained period of time, your body switches to emergency mode, learning to survive on far less than it should. As a consequence, the moment you begin eating more normally, your body responds by gaining weight again – fast. And thus the yo-yo effect begins. The only solution is to make meaningful, long term changes to your diet, based on nutritional advice, or to engage in a slower weight-loss plan. That way, the pounds will drop off, and stay off.

Plan solid meals

You don't have to starve yourself to get back to your pre-Christmas weight, but it is advisable to stick to three solid meals a day, resisting the temptation to snack in between. At breakfast, it’s a good idea to stock up on energy for the rest of the day. Fruit, whole grain bread or rolls, yogurt, cereal and green smoothies are ideal options for a hearty start. At lunchtime, try eating soup as an appetizer – this will help you to feel both sated and satisfied, and it’s nutritious. Seek out slow-energy release foods like healthy carbohydrates and proteins. Keep dinner light and low in carbs – at least until you’ve shed the weight you’re hoping to.

Oat-fuelled relief days

Oats are a wonderfully effective food when it comes to resetting your system after periods of overindulgence. For one to three days, eat three meals a day, consisting of 75 grams of oatmeal each. Boil the oats in water or plant milk, and eat them with fruit or vegetables. This relieves the liver and supports weight loss. NB: limit yourself to three days maximum to avoid the risk of nutrient deficiency.

Eat whole foods

Nutritionists recommend eating three portions of vegetables and two portions of fruit per day, as well as dairy products, the occasional portion of meat (no more than 300 to 600 grams per week) and fish (twice a week), and healthy fats. Try to reduce your intake of simple carbohydrates like white flour-based products, sweets and processed foods. These might temporarily hit the spot, but don’t sate your appetite for long. Complex carbohydrates, on the other hand, leave you feeling fuller for longer.

Keep hydrated

Cut alcohol out of your diet for the time being, but make sure to drink plenty of fluids (two liters a day is a good baseline). Still water and tea are best. Tip: You can spice up your water by adding a little lemon juice or fresh herbs. And try starting your day with a cup of hot water and lemon juice, consumed on an empty stomach, to boost the metabolism.

Be kind to yourself

It’s hard to get it right all the time. Sometimes, temptation might get the better of you and you’ll give in to that pizza, or slice of cake. In these instances, don’t waste time feeling bad about yourself. Enjoy the moment, and start afresh with your new eating habits the next day. After a while, this healthier diet will feel like the new normal, and you’ll want to stick to it. Not only because you’ve shed your extra holiday weight, but also because you’ll notice how good it makes you feel.

Move more

Many diets forget to incorporate exercise. But in order to stay fit and healthy, and to lose those extra Christmas pounds, it’s important to keep moving. Start small: walk or bike to get your groceries, take the stairs instead of the elevator, and try getting off the bus or train one stop early on your way to work, and walking the rest of the journey. A brisk walk around the block during your lunch break is also a good option. Tip: Get yourself a fitness tracker. There are lots of inexpensive options that allow you to keep count of how many steps you take each day – excellent motivation to move more.

If you’re looking to up your exercise routine, try booking a trial session at the gym. At Holmes Place's premium fitness clubs, there’s a wide selection of group classes, and gym floors fully-equipped for a workout. Afterwards, treat yourself to some time out in the wellness areas.