How to get in shape: 10 simple tips to help you lose weight after the holiday

Despite all our good intentions, the same story happens every year: January arrives and instead of looking forward to the new year, we are crushed under the weight of the celebrations and excesses of the Christmas and New Year period. According to a report from the National Institutes of Health, most adults gain at least a pound between the last week of November and the first week of January. For this reason, it is recommended that you take precautions without resorting to extreme measures or crash diets that create a boomerang effect. Simple nutrition and lifestyle changes to detoxify the body and rebalance the gut microbiome disrupted by sweets, sandwiches and irregular sleep can help us get back in shape after the holidays. Vogue Italia writes about this:

Here are 10 detox nutrition and lifestyle tips to help you recover after the holiday season.

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Clear your fridge of junk food

To put an end to temptation, clear your refrigerator and pantry of unhealthy foods and foods that make you sick, such as refined sugar, hydrogenated oils, refined white flour, dairy products, sausages, and alcohol-rich foods. Well. Stock up on fresh, nutritious and healthy foods, including vegetables, fruits, fish and lean meats, legumes, whole grains, nuts, seeds and extra virgin olive oil.

Drink plenty of water

The easiest way to detox is with water. Drink at least 2 liters of water a day between meals to maintain the fluid balance of the body dehydrated due to alcohol and to stimulate diuresis. Make it a habit to start your morning with a glass of warm water and lemon to cleanse your liver. To make drinking more enjoyable, flavor the water with lemon slices, orange, apple or mint leaves.

Replace coffee with green tea

Green tea contains chlorophyll and flavonoids such as catechins, which are antioxidant substances that support liver detoxification, speed up metabolism and fight cell aging. Try replacing your morning coffee with a cup of green tea or opt for matcha tea or a matcha latte, a quality green tea made from matcha powder.

Eat more salads

Green leafy vegetables, especially raw, aid in the detoxification process by neutralizing pesticides and heavy metals, and promote bowel regularity and the elimination of toxins due to their high fiber content. Make a salad by tossing things like spinach, arugula, and kale, and top with colorful raw veggies like carrots, radishes, and red peppers for a nutritious cocktail of antioxidants.

eat garlic

Garlic is not the most ideal product due to its specific smell, but it is necessary to promote detoxification of the body: it contains sulfur, allicin and selenium substances that help the liver remove toxins. You can eat garlic raw, mix it with honey, or add it to salad dressings, soups, and risotto.

Take Milk Thistle Supplement

Help your liver by taking supplements that support cleansing functions, such as milk thistle supplements. It contains a complex of known active substances such as silymarin, which protects the liver, regenerates its cells and treats poisoning.

Practice intermittent fasting

Try intermittent fasting, an eating plan that involves eating within a set period of time, called a window. Typically the window you are allowed to eat is 8 hours and then you must fast for 16 hours. This method allows the digestive system to rest and makes us feel more energetic. If we consume healthy foods while eating, this can also help with the detoxification process.

eat at home

This seems like a simple advice, but if you really want to cleanse yourself, you should stay away from cafes and restaurants, even for a short time. By preparing meals at home, we can monitor the quality and freshness of the food we eat and use salt. Use moderation and avoid sugar and “bad” fats altogether. We can also choose healthy and easy cooking methods such as baking or steaming.

do yoga

In addition to its numerous benefits, yoga practice also has a detox effect. Yoga poses, especially twisted asanas, increase blood flow to internal organs, oxygenate and massage them, and stimulate their functions, including digestion and elimination of toxins.

Visit the sauna

Skin, the largest organ of our body, provides protection against external factors and also helps remove toxins through sweat. Go for a run in the park or jump rope at home, or better yet, pamper yourself with a Finnish sauna or Turkish bath, which not only help remove toxins, but also make the skin smooth and radiant, and also warm us from the inside. Season is important in cold weather.

Let us remind you that these are 5 foods that should not be eaten during the cold season.

Previously Focus wrote that nutritionists have chosen the 10 best vegetables for weight loss.

This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.