Tis the season to overindulge! Especially when the sun has been shining; drinks flowing and the BBQ’s lit! So if you’ve spent the last few weekends in the pub – or not doing an awful lot because of the heat – here’s how to get rid of your World Cup Waist before your summer hols!
Before we launch into our great wellbeing tips, we must remember that life is all about balance. It is for living therefore we shouldn’t feel too guilty.
The occasional overindulgence is totally normal. No one is 100% dedicated to optimal wellbeing 100% of the time. A life without chocolate, red wine and the odd slice of pizza is certainly not a life I personally want to live! Taking a day, week or even a month off from your journey towards a healthy lifestyle doesn’t make you a failure. It just means that you took a break, and now it’s time to find your groove again!
So let’s reboot; refocus on your healthy habits and regain control. Here are our simple but effective steps to get yourself back on track.
With this wonderful summer sunshine and humidity, it is so important to be mindful of the need for extra fluids — and we all need to adapt. But how much exactly do we need to drink to stay hydrated? And is water the only option?
Drinking to quench your thirst is a newer way to gauge hydration, but most people forget to drink, or ignore the signals. The idea of drinking eight glasses of water daily has no real science behind it. The truth is that how much fluid you need, depends on your age, height, weight, activity and the weather. (A good rule of thumb though is 1.5 – 2 litres if this helps get you started).
Although it’s not something you may want to do often, the best option to check for adequate hydration is to take a peek into the toilet basin! Looking at the colour of your pee will be able to tell you if you are getting enough fluids. Healthy hydration shows a urine colour of pale yellow. If it’s darker than that, it’s time to start drinking more…
This may help too – whilst water is the perfect hydrating drink, any no-sugar-added drink is an option. This includes hot or iced coffee and tea (the water-losing effect of caffeine in coffee and tea is not sufficient to block the hydrating action). You can even add frozen fruit chunks to your water, a splash of 100 percent juice or thin slices of cucumber, mint leaves or lime to provide a flavourful boost without those extra calories.
We have established it is important to take back control of your hydration levels, including drinking more water. However, what else can you do to kick start your week and get back on track after a not so healthy weekend or two!? These are the areas we suggest you focus on:
Research shows that exercising regularly is both good for your physical and emotional health. Keeping your body active and your mind focused brings a sense of determination and will help you keep on track . And right now it’s time to MOVE MORE and SIT LESS! Ideally you should aim to exercise five times a week. This may sound daunting, but even if you just do 15-20 minutes, you’ll see a difference! Build it up. Try to focus on cardio-conditioning too which is a mix of cardio and strength-training. This will rev up your metabolism and tone your muscles at the same time.
It is important to ensure your body is getting the right amount of rest every night. However, if you feel that you are in a catch 22 situation, and you struggle to get to sleep at night – evidence shows that regular exercise and a healthy nutritious diet will really help this. Therefore instead of making one or two of these changes – try to make them all together and they will help in the long run.
Three key reasons to prioritise your sleep:
1. Sleep Sabotages Gym Time – Lack of sleep makes it harder for your body to recover from exercise, it (or lack thereof) is the enemy of muscle. And not only can it cause muscle loss it also increases the stress hormone cortisol.
2. Lack of Rest Makes You Crave Food – Research shows that sleeping less than six hours triggers the area of your brain that increases your need for food. It also depresses leptin levels, a hormone that controls our hunger.
3. Sleep Controls Your Diet – Not sleeping enough – less than seven hours of sleep per night – can reduce and undo the benefits of dieting, according to research.
Most of the time, when alcohol is involved, our food is convenient and more processed. Therefore it is higher in fat and less nutritious. Therefore do not stop with adjusting what fluids you choose to consume… you must make changes to your diet as well. If you struggle to stay on track – make a food diary and/or a food plan for the week ahead. Fail to prepare and prepare to fail…
Think lots of lean protein, low starchy carbs and monitor your energy in and out – keep an eye on your portion sizes too. Eating healthily is a big part of getting back in shape. Make sure to include lots of vegetables in your diet such as kale, spinach and sweet potatoes, which are rich in anti-oxidants and vitamin A. Also, try to use healthy fats and oils such as coconut and olive oil for cooking and drizzling.
So, leave yesterday where it is, focus on your goals for today… grab an apple, go for a walk, and decide to make today a day that brings you one small step closer to where you want to be.
Here at Tonic, we are focused on the health and wellbeing of individuals in the workplace. On average, most of us spend some 1856 hours per year at work! So this is a great place to start to heighten awareness and actually implement some of these small but significant changes. Its WIN:WIN. Healthy employees = a positive workplace culture = a productive environment where wellbeing is prioritised.
We have a tried and tested toolbox of wellbeing interventions that help with early identification of stressors, signs, symptoms and triggers. Our team genuinely care about what we do and how we do it. We take great pride in carefully planning and delivering bespoke health & wellbeing programmes for each and every client. The Tonic team will help raise awareness of key risk factors that impact directly on wellbeing, happiness & health and make a real, measurable difference. Whether its workshops, 1-2-1 coaching, health checks, pop-up wellbeing events or rewards days – we’ve got it covered. Find out how Tonic can help to get you back on track – Visit our website to find out more or Like us on Facebook.
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