Have you put on a few extra pounds after going on holiday? Are you desperate to lose the weight fast? Holidays are normally seen as a time to relax and do things for pleasure. They provide wonderful opportunities that move many people to overeat. A lot of people see it as a time to indulge in sweets, cakes, alcohol, cocktails, and lots of other processed and refined comfort foods and doing no form of exercise.

Here are some great ways of shedding that holiday weight without having to go overboard:

Keep a food diary to help plan your meals

Do things differently with your food diary, instead of keeping a record of what you have already eaten, write down all the food and fluid including the snacks you plan to consume each day and try and stick to it.

This is one of the ways to lose weight fast. It will help you to make healthier choices of your daily food and fluid intake including any snacks. Do not let your emotions control what and how you eat. Remember the quote by Benjamin Franklin: “If you fail to plan, you are planning to fail!”

Strictly restrict your intake of non-vegetable carbohydrates

Non-vegetable carbohydrates are refined carbohydrates such as breakfast cereals, bread, pasta, bagel, rice and other processed foods. Majority of them are loaded with sugar, fructose and other unhealthy additives. When you consume them, they quickly break down into sugar, increase your blood sugar and insulin levels, and may lead to insulin resistance.

Insulin is a fat storing hormone so the higher your insulin levels, the more fat you will store and the more difficult it will be to lose weight so strictly restricting your intake of these non-vegetable carbohydrates is one of the ways to lose weight fast.

When you cut these non-vegetable carbohydrates from your diet, replace them with lots of vegetables and healthy fats such as avocado.

Manage your stress

Did you know that stress can affect your metabolism? When you are stressed, the stress hormones – cortisol and adrenaline released by your adrenal glands trigger the “flight or fight” response to help you deal with the stress.

Your digestive system shuts down affecting the production of enzymes, stomach acid and bacteria required for the proper digestion and absorption of your food. Your body now doesn’t receive all the nutrition it needs and this can leave you hungry so you eat more.

Cortisol increases glucose in your bloodstream to provide you with energy to deal with the stress. This also increases insulin, the fat storing hormone, so the more stressed you are, the more glucose and insulin is produced and the more weight you gain so managing your stress is one of the ways to lose weight fast.

Avoid drinking fruit juices

Fruit juice is loaded with sugar and all the fibre has been taken out. When you drink it, it causes a spike in your blood sugar and insulin levels. Insulin is a fat storing hormone so it stores some of the sugar as fat. The more fruit juice you drink, the more your blood sugar and insulin levels rise and the more fat you store. So, avoiding fruit juices is another little known secret to help you lose weight fast.

A research study also found that women who eat green leafy vegetables and fruit are at a lower risk of developing diabetes whereas the women who drink fruit juices are at a very high risk of developing diabetes.

Avoid drinking too much alcohol

Did you know that when you consume alcohol it is broken down into sugar which is converted into fat by your liver?

A study conducted in 2004 at Princeton University found that drinking alcohol produces galanin, a hormone that increases your hunger and craving for high fatty food so when you drink too much alcohol, huge amounts of this hormone is produced. Your hunger and cravings increase and you eat more than usual. This makes it difficult for you to lose weight, so refraining from consuming too much alcohol is one of the ways of losing weight fast.

Other lifestyle factors, such as being physically active, not living a sedentary lifestyle and getting enough sleep are also some of the ways of losing weight fast. Try to include physical activity such as walking, swimming, cycling or any sport you enjoy.

Being physically active will help to lower your blood sugar and make you more insulin sensitive. Studies have also found that a sedentary lifestyle is linked to obesity and an increased risk of chronic illnesses such as heart disease, hypertension and diabetes.

Eat in

When I think of the amount of calories in restaurant food, the first word that comes to mind is “obscene.” “Hideous” comes second.

Restaurants want repeat business, and they get this by making their food taste extra good. They make it taste extra good by piling on lots of sugar, fat and salt. Not only does this amp up the calories to the aforementioned obscene levels, but it tastes so awesome that you lose control and overeat.

To drop the holiday pounds, you have to come to terms with the fact that the holiday is actually over and get back into the habit of regular grocery shopping for healthy ingredients to make nutritious, calorie-restricted meals.

Get back into the exercise routine

According to some of the conversations I have had, I am a bit of a holiday rebel in that I don’t exercise any less while on holiday. Most of the people I know enjoy taking a complete break from reality including skipping routine workouts.

If this is you, then it’s time to get back to the sweaty socks and laboring lungs.

You may need to ease your way back in if you have totally slacked off. Either that, or just take the consequences. I didn’t lift any weights for three weeks and just went back to the iron — I will admit to being sore, but I’ll live. So will you.
Also, try to find ways to fit in some extra activity. This can be as simple as deciding to pack a lunch (remember the rule about not eating out — skip those lunch meetings) and taking a walk at noon with a colleague while eating something healthy.