showcase August 2016 47 www.womanthismonth.com Post vacation blues? If you have returned from your vacation carrying a few extra pounds, don’t worry, you’re not alone. After all that bingeing it’s smart to get back on track by making small and realistic changes to your diet and fitness regime as soon as possible. With Fitness First’s expert advice, you’ll be back to your best in no time. 1. Shed those pounds with exercise: Getting back to a regular exercise routine post vacation does take time but you don’t have to bounce back immediately into a strenuous exercise regimen, do it gradually. Results will come as long as you start putting in the effort. Squeeze in gym time and begin with low-intensity exercise. Some light cardio as a warm up to your workout will help prevent injuries and increase your heart rate right before you start. This kind of exercise is very important when you finish your workout as well. It should be less intensive than your main workout and will help to lower the heart rate to regular levels. Group exercise classes are another healthy option to get back on track if you’re not too interested in weight lifting or regular cardio training. Getting fit as part of a group also helps you stay motivated. Holidays over? Here’s your post-binge weight-loss plan to help you get back in shape. FITNESS FIRST DROP THE VACATION KILOS Don’t forget to stretch after exercising as it will help prevent post-training body soreness. 2. Lose weight gradually: Though you might have put on some weight quite quickly, be prepared that you might not shed the pounds as fast. The point is, don’t set unrealistic weight-loss goals that will eventually make you feel demotivated down the line. You can challenge yourself to lose weight little by little and measure your progress regularly to ensure you are on the right track. 3. Make healthy choices: Moderation, not deprivation is the key. Any drastic changes in your lifestyle are not going to bring you desired results. Instead of cutting down sugar completely, find healthier alternatives to your sugary treats, try having fruits for dessert and reduce the frequency of calorie-rich food. Once you gain momentum in weight loss, you will feel motivated enough to avoid calorie-laden foods and become more focussed towards chasing your weight-loss goal. 4. Control your portions: Even when you have chosen healthier alternatives, portion control is still crucial to your weight-loss journey. You should opt for small portions of complex carbs (brown rice, wholemeal bread, pasta, etc), specially during the evening, and give priority to options that are rich in protein such as chicken, steak and eggs etc. And don’t forget the good fats as well – avocado and sugar-free peanut butter are good options that can rely on. Updating your plate, dressing up healthier salads and building nutritious meals and snacks are just some of the ways that will help your weight loss journey, but what will actually jumpstart you towards shedding calories is the way you choose your fitness moves. Get back in action now!
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