The end of the holiday seasons is a time when a lot of people focus on going back to being healthy. It often becomes really difficult to come out of the mind set and a lot of us feel defeated even before we have actually started.
Huffington Post Australia shares some of the myths and realities of being healthy after the Festive season that might make it easier for you to hang on to your New Year’s resolutions.
The Myth of Training Everyday
Jonathan Freeman, an exercise physiologist, explains that trying to do too much very early will ultimately spoil your will to do it.
He added, “High intensity training is not necessary (every day)…In fact, too much can lead to overtraining — a known factor that may prevent you reaching goals like weight loss.”
He believes that fitness can only be attained over time and the secret is to take things as they come.
“You see it all the time – people go hard and then give up. The key is to start slowly, something that fits into your already busy schedule will set you up for success…Beginning with something unrealistic will do the opposite and you’ll realise it’s not sustainable”, Freeman said.
He advises that it is important to start slow and work on your progress gradually.
The Myth of Carb Fasting
Zoey Bingley-Pulin, a reputed nutritionist, shared with Huff Post that it is important to filter the type and amount of carbs you are eating.
“Carbs are very supporting to health as they offer a supply of energy, fibre and B-vitamins”, she added.
She advises eating fibre rich complex carbs in moderate quantities according to the level of activities that you may go about every day.
“Rice is a great source of carbohydrates. Brown rice has the fibrous bran intact, which is where a lot of nutrition is stored”, she opined. Also black rice, sweet potato, apples, quinoa, and green peas are great source of fibre rich slow releasing carbs.
“You can also toss cooked rice through salads to increase the fibre content of the salad,” said Bingley-Pullin.
The Myth of ‘No Cheat Day’
Dr Lynda Ross believes that there is no harm in consuming a few treats occasionally.
She said, “It’s important to treat those types of foods as little extras”.
Bingley-Pullin also added that too much restriction could give rise to a sense of deprivation.
She added, “Feeling low and deprived makes having motivation to live a healthy life and take care of yourself much harder…Be easy on yourself and avoid feeling guilty after ‘indulging’ and instead use it as a lesson to assess what may be lacking in your diet or life. Mindful eating away from distraction is the easiest way to eat according to natural hunger cues.”
The Myth of Going Cold Turkey during New Year’s
Do not punish yourself with a gruesome training routine after Christmas, as it is less likely to last in the long-term.
Bingley-Pullin says, “Making sure changes are sustainable is important…This means changes to your diet should complement your lifestyle while also not causing restriction and deprivation.”
She said, changes in your diet should be incorporated according to your response to change. Some people work well with gradual change while others work better with drastic change.
“Making changes in the way that works for you will lead to sustained change,” she added.
The Myth of NO Pain, NO Gain
Although this phrase is used a lot in the fitness universe, there isn’t a great deal of truth behind it.
Freeman says that pain in musculoskeletal context is often bad news. “That perception can lead to future injury and halt or even stop your weight loss goals,” he added. He also advises that although motivation is important, it is equally important to understand where to stop in terms of pain.
“Start by adapting your training then alter the incentive in order to achieve results,” he said.