Another vacation gone. Holidays are usually time to chill out. Or one eats and travels. Doing things one doesn't do normally. When it's all over, the flight back to reality can be tough. When you get back, you find yourself looking for the most flattering clothes in the wardrobe, because the pre-holiday garments have gotten a little snug.
The weight added during holidays is okay. It is standing on the scales later that most of us dread. Well, all things – good and bad – come to an end. And, sometimes, they involve weight gain. Besides, lazing around by a pool and sipping sinful cocktails while munching on fried fiends can be habit forming. They can also add to one's girth. A little push in the right direction will help you get back.
First of all, if you are just in from a trip abroad, you will be jet lagged. Maybe bloated too because of all the snacks you've indulged in. Once in India, the heat will hit you like a blast from your past. Welcome to where you live. Listen to your body and drink lots of water; it will get rid of the holiday bloat. Your body will feel better soon.
Start your workout after one or two days. Before you get into your regular routine, do simple stretches and back strengthening exercises. Go slow. One muscle group at a time. Hold the stretch to a slow count of 10 to 30, and do each stretch at least twice.
Get your flexibility back. If you've lost some of it, get back to being flexible again before you attack the machines or get into your normal workout routine. It's not that hard. Only takes a few days longer, and sometimes, those few days seem endless. Go for long walks or stay on the treadmill in the gym. If you hate the treadmill, you are among the few in the world who does. Instead do 15 minutes on each of the cardio machines. Work the machines slowly at first. Then push yourself only as far as your body can take it. Back off when your body says ‘enough'. Don't make it scream for help!
Eat small, eat light. Especially if you have binged during your time off. The urge to eat will be there. Your tummy has been overfed to bursting levels and has got used to all that food. So when hunger strikes, nibble at something light: fruit, salad, soup, whole grain sandwiches, butter-less toast with maybe a little peanut butter; crackers...
Plan your days just like you would've planned your holiday. Not your whole life, but the next few days till you get back on track. The very act of planning makes it something to look forward to. Normally, when a plan (or list, if you like) is put down on paper, it becomes a commitment. And promise yourself you will follow through.
Gaining weight is the easiest thing for most people. I know of people who have gained as much as four kilos in less than four weeks. We do tend to lose track of the calories when we are on holiday. So what? So we need to get back to normal as quickly as possible and fit into those pre-holiday garments. Unfortunately, it takes longer to lose it than gain it.
It's hard to return to the regular routine feeling un-great. Exercising helps. Several researches in different parts of the world prove my point.
If you find going to the gym hard, exercise at home or go for a brisk walk either early in the morning or after the sun sets in the evening. Make it a 30 to 45 minute stint and you will get your energy back.
A simple start
Try the Bridge. Here's how:
Lie flat on your back
With feet flat on the floor, hip width apart, tighten your abs
Keeping abs tight, lift your buttocks off the floor
Shoulders to knees must be in a straight line
Hold and count slowly to five
Slowly lower buttocks to the floor
Repeat three to five times depending on how you feel
As told to Ameeta Agnihotri
Ajit Shetty is Managing Director, Score Clubs.
