It can be difficult to maintain all those holiday parties, drinks, and lazy days tend to take a toll on the waistline. Although it can sometimes be difficult to tick all the boxes of a healthy and active lifestyle, it is never too late to get back on track with your healthy routine! Here are our tips.
Relax your mind
Having a healthy and active lifestyle is not just about the health of the body, but also about the health of the mind – and going back to work after a nice and restful holiday can sometimes feel stressful. Add in hectic commutes and deadlines at work and it’s easy to feel out of balance, stressed, and low in energy.
The ultimate way to relax your body and mind is, of course, to get sufficient sleep, when both the body and mind regenerate. Adults are recommended to sleep 7-9 hours every night, although it is highly individual how much you need. Lack of sleep for long periods of time increases the risk of weight gain, metabolic disorders, depression, and impaired immunity (Consensus Conference Panel, 2015). On a positive note, by making sure you get enough sleep and rest, you will have an easier time losing unwanted weight and building muscle when exercising (making your workout more effective!), and fighting off infections. Sleep is so essential!
Practice mindful breathing
Apart from waking up fresh faced after a good night’s rest, you can practice this simple stress relief technique if feeling overwhelmed at times. Just a few minutes of deep mindful breathing is enough to help reduce stress and make you feel more focused – try it!
• Breathe deeply several times
• Roll your shoulders
• Stretch your neck from side to side
• Bring your ear towards your shoulder, hold for 10 seconds, relax, and repeat on the other side
• Smile! When smiling the cheek muscle contracts signalling to the brain to release chemicals that help us relax
Refocus on healthy habits
Instead of thinking that you must do everything right from the start, try to ease back into your healthy routine. Much like the saying “Rome wasn’t built in a day”, the same principle applies to getting back on track. Start slowly by trying some morning yoga just to get your body moving again – don't feel that you have to do everything all at once!
Remember that it can take a little over two months for new habits to feel like second nature (Lally et al., 2010). So, take small steps, focus on one behaviour at a time, be consistent and, above all, be kind to yourself. You will eventually be back to your healthy and active lifestyle: eating a balanced and varied diet, exercising regularly, getting enough sleep, managing stress, and connecting socially.
If you feel like you have mostly lived on deep fried foods, cocktails, and ice cream, and skimped on more nutrient rich foods during your holiday, this could also be one of the reasons you’re feeling less energised. Eating a balanced and varied diet full of nutritious foods and plenty of water helps to keep your body and mind healthy and happy, but the all-inclusive buffet can sometimes get in the way of good habits. If this sounds familiar to you, a food supplement could be beneficial to complement your daily diet.* The following food supplements are available from Oriflame:
*Food supplements should not be used as substitutes for a balanced and varied diet.
The Omega 3 provides the essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from sustainably sourced fish oil certified by Friend of the Sea. EPA and DHA are vital parts of all cell membranes in the body, including the skin, and have important roles in a lot of organs, including maintenance of the normal function of the heart*, eyes** and brain**. EPA and DHA are found in fatty fish and seafood, but the intake is generally quite low globally, and from a public health perspective an increase would be favourable.
*The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
** The beneficial effect is obtained with a daily intake of 250 mg of DHA.
The Astaxanthin & Bilberry Extract provides a combination of antioxidants that includes one of nature’s most powerful antioxidant astaxanthin from microalgae (Haematococcus pluvialis L.) and extract from the common Nordic berry bilberries. In addition, it provides vitamin C and vitamin E that contribute to the protection of cells from oxidative stress by neutralising damaging free radicals. Taken alongside a balanced diet, the combination helps combat oxidative damage and support overall wellbeing.
The European Food Safety Authority (EFSA) has recently concluded that 8 mg of natural astaxanthin is safe to consume daily. Given that the Astaxanthin & Bilberry Extract contains 3 mg natural astaxanthin per capsule, you can easily complement the WellnessPack with a single jar of Astaxanthin & Bilberry Extract to reap all the benefits.
Less exposure to the sun results in lower synthesis of vitamin D in the skin, and many national food agencies encourage supplementation with vitamin D between October and April. But make sure to continue eating foods rich in vitamin D such as fatty fish like salmon, mackerel, herring and sardines, eggs, and fortified dairy products. Vitamin D plays many other crucial roles in our bodies, including contributing to the proper functioning of the immune and nervous systems and supporting our metabolism. So, make sure to get enough!
Vitamin D3, together with a unique sustainably sourced highly bioavailable calcium and +70 trace minerals, is found in our Marine Calcium & Vitamin D. Both vitamin D and calcium help support bone mineral density and healthy teeth, and vitamin D further helps enhance the absorption of calcium.
Reconsider your diet
If you have previously failed with self-directed weight loss attempts, using a meal replacement could be a good idea to easier adhere to a calorie restricted diet. There is scientific evidence proving that incorporating a meal replacement into a calorie restricted diet offers long-term weight loss success. Even greater weight loss results are seen when combining meal replacements with behavioural change and a supportive community (Astbury et al., 2019).
If you notice that you have gained unwanted body weight, you might want to give our meal replacement shake a try! The Meal Replacement for Weight Control is a nutrient-dense meal solution based on science with a holistic approach for the purpose of achieving and maintaining your weight goals easily and safely. It is intended to be used as part of an energy restricted diet in combination with other nutritionally balanced foods, plenty of water, and regular physical activity. Inspired by the Nordic Diet, the formula has natural, plant-based ingredients and is high in protein and dietary fibre coming from pea, faba bean, and chicory root, with healthy fats, and 23 essential vitamins and minerals. It provides a healthy, nutritionally complete, and calorie-controlled meal in one easy-to-make shake when mixed with cow’s milk, or soy milk alternative for a vegan option. Designed to fuel you with lasting energy and satisfy your hunger throughout the day.
For weight loss: Substituting two daily meals of an energy restricted diet with meal replacements contributes to weight loss. Replace two of your three main meals (breakfast, lunch, dinner) with one serving of the Meal Replacement for Weight Control shake and eat one nutritionally balanced main meal. For healthy nutrition and weight maintenance: Substituting one daily meal of an energy restricted diet with a meal replacement contributes to the maintenance of weight after weight loss. Replace one of your three main meals (breakfast, lunch, dinner) with one serving of the Meal Replacement for Weight Control and eat two nutritionally balanced main meals.
Using a meal replacement to achieve and maintain your weight goals is one part of the puzzle, but your overall diet and calorie intake, exercise level, sleep habits, stress relief, and community support are also important factors to consider – even if only wanting to get rid of some unwanted holiday weight gain. Having a holistic and balanced approach to weight management makes it easier to adhere to a calorie restricted diet in the long-term. A successful diet is a diet that is easy to adhere to, since the better you follow your calorie restricted diet, the better success you have at losing unwanted body weight (Gibson & Sainsbury, 2017). Highly restrictive diets are hard to comply with and not sustainable in the long term. Not only can trying to lose weight too fast be harmful for both the body and mind, but research shows that it also sets you up for failure as it increases the risk of giving up (Dalle Grave et al., 2005).
It is quite a simple equation to maintain weight, calories in = calories out, but, in reality, it is far easier to gain weight than to lose weight (Smethers & Rolls, 2018; Hopkins & Blundell, 2016). It is the calorie balance that is key and there is no food that is innately fattening. Of course, you have probably noticed that it is far easier to overeat foods that are high in calories, fat and/or sugar, but not very filling (Smethers & Rolls, 2018). But there are no “bad” and “good” foods, and you should not demonise foods, even when wanting to lose unwanted weight. Build 80-90% of your diet around nutritious “everyday” foods that provide plenty of protein and dietary fibre, which help to keep you feeling full and your metabolism going. Leave 10-20% for less nutritious “sometimes” foods that you desire, which will help to keep you sane and on track. This should set you up for weight management success!
Conclusion: A holistic approach helps you find balance
At the end of the day, maintaining a healthy and active lifestyle is easier if remembering that small but consistent steps lead to big changes in the long-term and that having a holistic approach helps to achieve balance in both body and mind.
