Emma Weitnauer

After summer celebrations guilty feelings abound. The problem is that Christmastime indulgences actually last many weeks throughout the holiday period, extending from the end of the December into January and February. We continue to devour chocolate, cakes and other sweet treats, washing them down with champagne and cocktails.

Also exercise plans disappear at this time of year. Gym memberships are put on hold – the only activity being the occasional bodysurf at the beach on a 30-degree day. I can hear you now, “ Let’s relax – we’re on holiday!”

There are several things you can do to get back into shape after seasonal over-indulgence and be kind to yourself at the same time.

Many embark on a quick-fix – they go mad in the gym and begin crash dieting. Hard workouts and limiting calories will give you a quick-fix – but the results are only short-term. Suddenly launching into strenuous exercise regimens and strict dieting is unsustainable over time. And after a few months, or even weeks, the majority of people will slip back into bad eating habits. Maintaining constantly hard workouts is also very difficult – fatigue and injury are likely to occur.

Slow and steady is the secret to getting back into exercising and to being able to maintain it over a long period of time. So ease into a variety of physical activities – starting with light or low-intensity activity for at least 40 minutes three times a week, building up to five times a week. Also build up to more vigorous or high-intensity exercise once you feel you have a good level of fitness.

Make sure you have a rest day – recovery is very important. Few people realise that exercising every day of the week is not as beneficial as giving yourself at least one day off from exercise. Many sports science research studies have shown that recovery time (when the body is resting) is when physiological adaptations actually occur, the physical training is only the stimulus for that adaptation. Rest days also help prevent injury and fatigue.

The most sensible way to eat well and drink less alcohol after the holidays is to:

  • Eat small amounts often, this helps to maintain constant blood sugar levels so you avoid craving high-energy, high-sugar, and high-fat foods.
  • Include protein (eggs, low-fat dairy, fish, seafood, lean meats, poultry, nuts) with every meal, this will help you avoid over-eating, as protein is filling and satisfies your appetite.
  • Replace cakes and desserts with fresh berries and sorbet, low-fat ice cream or low fat yoghurt.
  • Snack on raw nuts instead of chocolates or sweets.
  • Eat fruit to help your body detoxify. Citrus fruits are detoxifying. Squeeze three oranges, two mandarins and half a red grapefruit for breakfast. It’s the quickest energy supply to wake you up in the morning!
  • Drink lots of water to make sure your body cells are well-hydrated.

    • Try these “cocktails” instead of alcoholic drinks:

    Watermelon juice with rosewater: 800g watermelon juiced, add 1 teaspoon of rosewater, chill before serving, pour into two tall glasses.
    Orange juice with orange flower water: chill six oranges then squeeze, sieve the juice then add a little caster sugar to taste, add 1 1/2 teaspoons of orange flower water, pour into two tall glasses.
    Grape juice with rosewater: chill 500g of black grapes, juice, then skim off dark froth (from seeds and stems), chill juice for one hour, pour into two tall glasses, stir in 1/2 teaspoon of rosewater into each glass then serve.

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