The new year is here, which means the holidays are behind us. The celebration, treats and relaxed routines are a great way to end the year, and there’s no need for guilt or shame around what you did or didn’t eat at the holidays.
That said, the new year is a great time for a reset, or a gentle return to balance. By focusing on mindset, routine, food, movement and rest, you can be back in a solid routine in no time!
Shift the Mindset: Reset, Don’t Regret
As you get back into a typical routine, if guilt creeps in, change your focus. Have self-compassion and remind yourself that you enjoyed the holidays and all the food and traditions that are part of the season.
Detoxes are often advertised as the new year begins as a way to “reset” your system. Detox programs might involve only eating certain foods, fasting or using diet supplements. However, there haven’t been many studies done that examine the effects of detox programs, and those that have been done are of low quality.
Instead of focusing on how your body looks, concentrate on how you feel. Do you have more energy or is your mood better as a result of restarting healthy habits?
Getting back into a healthy routine is easiest and most attainable when you set one or two realistic goals at a time. That might look like turning out your light at 10:30 five nights a week or eating veggies at both lunch and dinner four days a week before building up to all seven days.
Nourish the Body with Balance
As you ease back into a nutritious eating pattern, add foods back in instead of cutting foods out. What can you add to your meals to make them more balanced? If you’re eating a cheese stick as a snack, consider adding whole wheat crackers for fiber. Or if you only have one serving of fruit a day, consider adding another one to lunch.
A good rule of thumb to ensure your meals are balanced is to use the diabetes plate method. This is where half of the plate is filled with non-starchy vegetables (anything besides potatoes, corn, peas or winter squash), a quarter of the plate has protein (such as eggs, meat, tofu or fish) and the other quarter has carbs (such as pasta, bread, rice, corn or potatoes).
While many of the foods you eat during the holidays might no longer be available, allow yourself to enjoy those that are. If you still have cookies on hand, don’t deprive yourself. Instead, have a cookie with your meal, as the protein, fat and fiber from your meal will slow down digestion and prevent a blood sugar spike from dessert.
Aim to eat a meal or snack every three to five hours so you don’t go too long without eating and risk having low blood sugar.
As you eat, pay attention to fullness cues so you can avoid feeling uncomfortably full at the end of your meal. Signs of fullness include the obvious full feeling in your stomach, but lack of interest in food is another one. Meanwhile, besides a growling stomach, feeling lightheaded or grouchy can also indicate hunger.
Get Moving—Gently and Consistently
Physical activity can decrease during the holidays. As you get back into your typical routine, use movement as a way to feel energized instead of a way to “burn off” the food you ate. Walking, stretching or body weight workouts are great ways to get back to your routine without feeling overwhelmed.
Start with activities you enjoy and concentrate on being consistent. Once your routine is reestablished, you can focus on increasing the intensity of your workouts.
Prioritize Rest and Reset Energy
Travel and parties that go late into the night can wreak havoc on your sleep schedule. As you settle into your usual routine, limit screens before bed and opt to read a book or do a crossword puzzle instead.
Look at rest as a way to improve your overall health, not as being lazy. To ensure you get enough rest, consider setting goals to get into bed at a certain time or set your alarm for a little later in the morning if you have time to spare.
Conclusion: A Sustainable Reset
Easing back into your routine after the new year is all about balance and sustainability so you can keep at it over time. Start slow and be realistic with your goals. Remember progress over perfection, and be patient with yourself. You’ll be back to your usual routine before you know it!
