Holidays mean lazy days on the beach or by the pool, sipping on soda or drinks and snacking. Over December and throughout summer, we let go a bit. We’re surrounded by festivities, family gatherings and most of all, food. Indulgent, delicious, sugary food in all shapes, sizes and servings. Rest is important. Our bodies and minds need time to switch off and rest so that we can start a new year fresh and mentally rested to take on any challenge that comes our way. Taking a break from your usual routine is also a good idea – many pro fitness athletes take a week or two off following a strict eating and training plan. They understand how important it is to rest their body and to detox from time to time.
But when the holidays are over our jeans don’t quite fit anymore and after indulging a little too much, it’s time to get back into our routines. Too much time off can be as damaging as no time off at all. But before jumping straight into your diet and exercise routine for the new year, it’s a good idea to detox and rebalance, and nourish your body before starting a new diet.
There are many ways to detox, from juice cleanses to intermittent fasting. What’s important to remember while detoxing is to keep it healthy and not go to extremes. Detoxing is a great way to rebalance and nourish your body, but when done wrong it can do more damage than good.
Here are a few safe ways to detox
Get the endorphins going by doing some cardiovascular or high intensity-based workouts first thing in the morning. This will help you slowly get back into your exercise routine. The intense exercise will rid your body of toxins through sweat.
Increase your fluid intake
Drink lots of water, as well as other cleansing fluids like hot water, lemon and ginger, green tea and organic, homemade fruit and vegetable juice. The amount of water you need to drink depends on your body weight and the amount of liquid you are used to consuming daily. If you want to increase the cleansing abilities of water, add lemon juice and a bag of green tea.
Try to cut out coffee
Coffee may increase your cravings for sugar and carbohydrates. Skip the coffee and rather go for green tea, which contains antioxidants that help fight off free radicals. Some of the benefits of reducing caffeine are lower blood pressure, better mood, decreased anxiety, less headaches and weight loss.
Cut out the sugar
Not just the obvious sources of sugar like sweets, but the hidden sugars as well. You’ll be surprised at how much sugar is hidden in everyday consumables like sauces, condiments, and fruit juice. Read labels properly and avoid hidden sugars that might spike your blood sugar levels. Some of the benefits of cutting out sugar are weight loss, less cravings, increased energy levels and a better complexion.
Increase your greens
Green leafy vegetables are a great source of vitamins and minerals. Green vegetables also increase your metabolism and cardiovascular health. Eating your greens also helps to fight diabetes.
Increase your fiber intake
Eating fiber-rich foods will help get your digestive system back on track, which has a direct impact on food absorption. Fiber keeps you fuller for longer and reduces cravings. Fiber also lowers cholesterol, it controls blood sugar levels and reduces the risk of certain cancers.
It is important to eat regular meals to ensure your body gets the energy it needs. Breakfast is the most important meal of the day and should not be missed, however, it is also important to keep your metabolism going by eating five to six small meals every two to three hours, rather than three large meals a day.
Eat clean, balanced, nourishing meals that contain healthy fats, protein and some low GI carbohydrates.
These are just a few ways you can detox. Follow these methods for a week before getting back into your routine, and you will feel and see the difference!
On Trifocus Fitness Academy’s Specialised Nutrition course, you’ll know everything there is to know about Nutrition. Please feel free to visit our website for details on our courses, or for fitness news and blogs.