Post-Holiday Mind and Body Shape Up

End of the year, post holiday indulgences and festivities, often sees us in a frazzled state. So, the onset of a new year has us, in an emotional, stressed and guilty frame of mind, drawing up lists of new year resolutions that are often quite over-the-top and unrealistic! The consequences of too much partying can be seen not only on the body but also felt on the mind, making now a good time to ease back into shaping up, the mind and body.

Setting Goals

Planning is important. So take a realistic look at your current lifestyle and habits. Then decide on your goals and prioritize instead of engaging in a knee-jerk reflex, attempting to fix weeks (or months) of neglect and binging literally over-night. While setting goals keep in mind the following –
- Set realistic goals. Setting unrealistic goals, for example - ‘I will exercise daily’ or ‘I will lose 5 kilos in one month’, knowing that your schedule will not permit you to workout daily or that a 5 kilo weight loss in one month is unrealistic and unsustainable; can set you up for failure. Inability to reach your goals leads to anxiety and frustration that can lead to stress and emotional eating.
- Avoid making vague resolutions, such as - I will exercise regularly or I will eat healthily. Be more specific. Decide on how many days a week you want to target for working-out, while also fixing on specific diet changes, such as – ‘I will not eat rice at dinner-time’ or ‘I will indulge in a dessert only once a week’.
- Identify possible obstacles, such as - no time, low energy, poor motivation, travel schedules. This enables you to strategize on ways to overcome them; increasing your success rate.
- Margin for flexibility. Avoid setting rigid parameters and allow for some flexibility. For example, deciding that you will exercise 3 days a week is better than fixing Monday-Wednesday-Friday as your workout days. That way you can go in any 3 days in the week, as your schedule permits.

Getting There

Achieving your goals is the next step. It is important to take small, consistent steps to regain control over your body and health. If you are coming out of a long period of inactivity, in your fitness routine, do not expect to start at the intensity you left off. It could even lead to injuries. And if you have not engaged in a fitness lifestyle ever, start under the guidance of a professional who will ensure that you phase yourself into a more fit and active lifestyle. Look for fitness activities that you enjoy and will be encouraged to continue. Exercise is a great way to lose weight, stay fit, de-stress and increase your energy.
Another important step is to make changes to your eating habits. Extreme measures, such as deciding to go off sweets completely or eating only fruits and salads for meals, will lead you to feeling deprived; setting you up for damaging binges. Instead introduce more fresh vegetables and fruits into meals and aim at eating smaller, healthier portions at least 4 to 5 times a day rather than 2 or 3 large meals.
Remember losing weight and getting in shape is a combination of cutting back on calories consumed along with calories burned through exercise. Most people who are successful at losing weight and maintaining their weight-loss achieve it by making healthy, permanent lifestyle changes, such as smaller portions, choosing healthier options, controlling emotional eating and engaging in an active lifestyle.
There is something magical about a new year that has us thinking we can leave behind all the binging, indulgences and unhealthy habits that have us feeling depressed and unhappy with ourselves. Yes we can, and it is important to make a start; but we also need to sustain it through the year! So, take the middle ground to shaping yourself, don’t fall for the all-or-nothing mind-set, stay focused and have a great year ahead.