Holiday kilos 🤔

After the holidays, there are probably more people than me who have gained a little weight. We often enjoy ourselves a little more during the holidays with good food and drinks, and there should be room for that. In addition, we usually also change our routines when we are on holiday.

But don't panic, the body will often regulate itself when we return to daily routines, as long as you remember that losing weight or maintaining a stable weight is not about short-term diets, but a lifestyle change that is permanent. If you usually have a healthy lifestyle, sometimes deviations from it are not a problem. Remember that it is important to have room to enjoy life, just don't let the deviations become your "new" normal. When the holidays are over, get back to where you were before the holidays.

Here are some tips that can help you get back into a good routine:

• Get into a meal rhythm. It is a good idea to get back into good eating habits, eat healthy and eat at regular times.
• Remember that between meals, don't go too long without eating. If you get too hungry, you will be more easily tempted to eat unhealthy foods.
• Check what you have in your cupboards and throw away any unhealthy things you may have left over from the holidays, so that you don't give in to temptation.
• Stock up on good, healthy food again. • Go back to your normal shopping list.
• Get your exercise routine back on track.

Remember to eat lots of vegetables, vegetables contain a lot of potassium which is good for the body, especially if you have a lot of salt and fluid in your body after the the holidays, potassium adjusts the body so that you get rid of excess fluid and restore the fluid balance in the body.
Replace rice, pasta and potatoes with root vegetables as a side dish to your food. White rice, pasta and potatoes have little nutritional value, root vegetables contain more nutrients, vitamins and fiber which helps to increase the body's metabolism, see article about

Eat natural food, don't let yourself be stressed out by "shortcuts" with ready-made food and semi-finished products. When you start up after the holidays with work, school starting, kindergarten, kids going to training..., it's "easy" to get stressed out and you shop at full speed on the way home, maybe a little hungry because you've been a little sloppy with your eating during a busy everyday life, then it's easy to be "inspired" by the grocery industry's "nice" advertising campaigns with calls for light dinners with ready-made food and semi-finished products☹️, so a diet plan, a good shopping list and a little planning are needed.

Create a meal plan and a shopping list, use a food diary, having a meal plan and a shopping list makes it easier to plan your purchases with a focus on healthy foods, a food diary allows you to keep track of what and when you eat, and see it in relation to the results you achieve and make it easier to adjust your diet.
 This is my framework for meal planning

Exercise is an important part of staying fit, both in terms of weight and good health. After a vacation, it can sometimes be difficult to get back into exercise.

Some simple tips to get started with training are:  

• Find out what you like to do. What did you do before the holiday? Before you start, you should think about what type of exercise you feel is right for you, walking, running, cycling, fitness studio…
• Set aside time. It is important to put time in your calendar for exercise, set aside at least 30 minutes, 3 to 5 times a week, if you don't have 30 minutes a day, then exercise as much as you can.
• Have good exercise clothes. It is important to have exercise clothes that you feel good in, at the same time you should also think about whether it should fit the exercise you are going to do, poor exercise equipment can cause injuries and if you feel uncomfortable due to poor/wrong exercise clothes, while exercising, it is easy to lose motivation (Bad running shoes, too cold or too warm clothes).
• Use a training app. Using a training app so you can see your progress, set goals and keep track of your training often increases motivation. Feel free to share your results with others, be proud of what you achieve.
• Don't give up. Remember that when you train, you will sometimes feel like you're struggling a little, that's when it's important not to give up, but to grit your teeth and keep going. If it's hard to get started one day, lower your expectations that day, reduce the amount of training, but do a little to get you started. Once you're started, your motivation often comes back and you can do more than you thought.