Summertime is synonymous with indulgence – from ice cream cones to lazy days by the pool, it’s a time when we often let our healthy habits slide.
Then, as the summer season winds down, many people face the challenge of getting back on track with their health and wellness, leading to feelings of post-holiday stress and the desire to regain a sense of well-being.
This may include worries about post-vacation weight gain, detoxing from indulgent foods and drinks, and the adjustment to getting back into a regular fitness regimen after weeks of leisure.
If you’re struggling with this, here are my top suggestions for getting back on track with your health and wellness:
Set realistic goals
Begin by setting achievable health and fitness goals, considering your post-summer circumstances. Start with small, manageable steps to ease into your routine. As I often say, most people set their sights too high and decide on a plan that is not realistic or sustainable. Often the worse you feel about your situation, the more likely you’ll do this. Start small, to build the habit and if you find you can take on more, then do so incrementally.
Balanced nutrition
Gradually reintroduce balanced meals with plenty of fruits, vegetables, and proteins. Eat three meals a day and make the vegetable or salad component of your meal approximately 1/2 the plate of food, then 1/4 would be carbohydrates and the other 1/4 proteins.
Stay hydrated
Adequate hydration is key to detoxifying the body. Maintain a habit of drinking sufficient water throughout the day to flush out toxins. One of the best ways to do this is by keeping a large bottle or jug of water at your desk with a glass. This way you’re far more likely to keep refilling your glass, therefore drinking more.
Plan and prep meals
For some people, this can really help, especially when working from home. Plan and prepare your meals in advance to avoid impulsive, last-minute unhealthy choices. This allows you to control ingredients and portion sizes. Sunday is a great day to do this for the upcoming week.
A gradual, gentle detox
Consider a gentle detox plan if it aligns with your health goals. Incorporate detoxifying foods like lemon water, herbal teas, and fibre-rich foods into your diet and lots of water for hydration.
Prioritise sleep
Establish a consistent sleep schedule to improve energy levels and mood. Adequate sleep is crucial for overall well-being and weight loss. Decide on a regular sleep and wake time – the body thrives on routine. Limit screens 1 hour before bed and aim to eat no later than 3 hours before you go to bed.
Stress management
Explore stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Managing stress aids in weight management and overall health.
Seek support
Enlist the support of friends or family members who share your health goals or join a fitness class – having accountability to kick start healthy habits is very helpful. If you think you would benefit from a deeper level of support, seek guidance from a wellness coach who can provide consistent motivation and accountability in achieving your goals.
Practice self-compassion
Lastly, it’s really important you cultivate a compassionate inner voice. Post-summer health and wellness stress is very common. Be patient with yourself and avoid self-criticism as this is one of the key ways people crash and burn or self-sabotage their best efforts.
As you transition from the summer break mindset to healthier routines, it’s natural to experience stress, especially if your weight is a concern for you. By setting realistic goals, making gradual changes, and practising self-compassion, you can effectively get back on track and back in shape.
If you feel you could benefit from the support and accountability of a coach to help you get back on track with your health and wellbeing, get in touch for a complimentary 121 consultation to find out more. I have a huge amount of experience helping clients with their weight loss, I’m a certified personal trainer and I can also tailor my 4-week detox programme for my private clients … So, you’re in good hands!
Kate x
