Want to recover from holiday bingefest? Expert shares easy tips to get fit again

Have short-term goals like eating at least one fruit a day

The regular culprits on annual self-improvement lists are fitness and food. But laziness might not be the only reason that these goals remain resolutions and not habits; it could be your approach that might not be habit-forming or enjoyable. To top it off, transitioning suddenly into a fitness regime after a December bingefest might be harsh on your body, which is still reeling from all the partying. Mumbai-based clinical nutritionist Ayushi Darshit Shah (@nutri.u_) shares tips for a sustainable approach to food goals in the new year and ways to bounce back from the indulgence of the holiday season.

Prepare simple meals that are easy to digest like khichdi; (right) Water infused with chia seeds or lemon helps with hydration

Out with the junk

Rich meals, oily and sugary food, and excessive consumption of alcohol and caffeine affect gut health. And bad gut health will affect your immunity and digestion. A detox from these foods will help your body get back to regular programming. This is aided by clean eating which includes plating up simple meals and food that can be easily digested. For this, Shah suggests keeping an eye on hydration. You can infuse water with chia seeds or lemon. Steer clear of caffeine, including green tea, to avoid further dehydration. Stay away from sugary, oily and highly processed foods. Instead of wholegrains, which might be hard to digest, opt for simple home cooked meals like soups, khichdi, curd rice, dal or tomato lentil soup with a lot of salad.

Ayushi Darshit Shah

"Detox helps the body get back to its regular cycle, improve gut health, avoid gastric issues like acidity, and get your immune system on track. You will also feel lighter, and simple meals will give your body a break from having to deal with highly processed food," Shah explains. But if you have celebrations or parties on the horizon, she notes that it often becomes unreasonable to rely on detoxes. The key is to eat everything in moderation.

A sustainable way

Nutrition must accompany exercise; a balance of the two will ensure you achieve your fitness goals. Take up activities that suit your lifestyle, body requirements and preference. Similarly, ensure your meals are balanced so that you remain consistent. Crash diets and sudden changes in eating habits aren't sustainable. Instead, divide your nutrition and fitness goals into long-term and short-term goals. The former can be year-long and the latter can be divided by the month to keep you motivated. A simple short-term goal can include eating a fruit a day or walking five km. "Goals are not assessed by a number on the weighing scale. Look at other health parameters like gaining muscle mass," Shah notes.