GET BACK ON TRACK: 7 TIPS TO LOSING CHRISTMAS WEIGHT

It's that time of year again. The holidays have come and gone, and the scale has increased a few kgs for many of us. You're not alone if you feel like you've put on a few extra kilos since the Xmas season. With all the delicious food and drinks, it's easy to let our nutrition habits slip. And let's not even talk about setting a good example for the kids. But don't worry; we've all been there. The good news is that it's not too late to make a change.

Let's kick off with weight loss. I know some of you might be thinking, "But wait, to lose weight, I have to count calories and get into a deficit," While that's true, let's start with the basics first. Focusing on the basics will make weight loss more manageable by setting yourself up for success.

Tip number one: Add some protein to every meal. Protein is an essential nutrient that plays a vital role in muscle growth and repair, hormone regulation, and more. Not only will it keep you feeling full for longer, but it'll also help you maintain that muscle mass as you get older. Protein-rich foods include chicken, fish, beef, eggs, and dairy products. Try to have a source of protein in every meal to keep you feeling full and satisfied.

Tip number two: Eat your damn vegetables. I know it sounds like something your mum would say, but trust me, it's good advice. Vegetables are low in calories and high in nutrients, making them the perfect addition to any meal. Veggies are packed with fibre, which helps to keep you feeling full and satisfied. Try to include a variety of vegetables in your diet, such as leafy greens, broccoli, cauliflower, bell peppers, and more.

Tip number three: Get outside more often. Fresh air and vitamin D are essential for optimal health. Vitamin D plays a vital role in bone health, immune function, and more. It's also been shown to help with weight loss. So, get outside for at least 20-30 minutes a day, whether for a walk, a jog, or a bike ride.

Tip number four: Move as much as you can. Take the stairs, walk instead of taking a cab, ride a bike, and get up and fill up your water more often throughout the day. Our bodies are machines designed to move, so let's get them moving! Physical activity not only helps to burn calories, but it also helps to improve cardiovascular health, mental health, and more.

Tip number five: Strength train at least three times a week. These sessions don't have to be long; get some muscle activation happening and perform some slow controlled reps. Strength training is essential for maintaining muscle mass, which in turn helps to boost your metabolism. It also helps to improve bone density and overall physical function.

Tip number six: Prioritise your sleep. I know it's trendy to brag about how little sleep you're getting, but trust me, it's not a badge of honour. Sleep is crucial for optimum health; our bodies repair and rejuvenate during sleep. Lack of sleep has been linked to various health issues, including weight gain. Aim for at least 7-8 hours of sleep per night.

Tip number seven: Drink enough quality water. It sounds simple, but forgetting to keep up your fluids daily is easy. Leave your water bottle or glass in a place that reminds you to drink from it more often throughout the day. Drinking enough water helps to keep your body. An excellent place to start is to multiply your weight in kilos by 0.33 to get your minimum in mils.

And the most important tip of all: be consistent with steps 1 through 7. Consistency is key. The longer and more consistent you are with the basics, the more comfortable they become and the better you will feel and perform.

So, are you ready to join the 'Post-Christmas Weight Loss' club? Let's do this!"