You’re busy. Christmas is coming and any small amount of time that you might have had for yourself is gone. You have work functions, family functions, and catch ups with friends. Miss 5 has dance recitals and Mr 7 has school shows. There are presents that need wrapping, trees that need trimming, and annual greeting cards that need writing. We get it. Exercise is probably right at the bottom of your ever-growing To Do list. You don’t have time to go to the gym at the moment and maintain all the hard work you’ve been putting in over the year.
But what about your eating? What we put into our bodies is even more important than the energy we expend. If we’re not fuelling our bodies to enable them to do all of the crazy things required of them at this time of year it’s no wonder some of us feel frazzled. It might be too hard to find time for the gym at the moment, but finding time to eat for your health should never be pushed to the bottom of the list. Because we understand how important you are and how little time you have, here are a few tips to help you make it through December.
You’re not losing weight.
Under-eating and over-training can lead to hormonal changes that with hinder, rather than help, your weight loss goals. Eating the right amounts to encourage weight loss probably means eating more than you think you should.
Not eating enough can cause drastic dips in your blood sugar levels. This leads to tiredness, crankiness, and just generally being moody if you haven’t eaten. If our bodies are utilising all the energy simply to perform routine functions, it’s not surprising that they have nothing left to regulate our emotional reactions. If you’re often irritable, consider how your diet (read: food intake) might be affecting your mood.
This could be related to your blood sugar levels, too. If you’re not eating enough, your body must release its glycogen stores overnight (when your blood sugar dips) to maintain stability. This can cause spikes in your stress hormones which can actually wake you up if they get high enough. Try having a healthy complex carb or fat-dense snack a couple of hours before bed to help alleviate these symptoms.
If you’re not consuming protein within 30 minutes of a workout you’re setting yourself up for days of pain and lethargy. During a workout our muscle tissues and fibres get damaged. If we don’t fuel them adequately post-workout it takes longer for them to recover. Have a handful of nuts or a protein shake immediately after a workout and see if that makes a difference to how you feel.
This shouldn’t really come as a surprise. If you’re not putting enough in, there isn’t anything to come out. Constipation leads to all sorts of other health woes. If you’re only playing Candy Crush on the toilet every couple of days, it’s time to up your intake of healthy fibrous foods.
Not eating enough is just as unhealthy as eating too much. Find the right amount of food intake that works best for you, and don’t be afraid to experiment with eating more if your health isn’t where you want it to be.
Different workouts will burn different amounts of calories. A Crossfit WOD can burn 12-20 calories per minute on average, so a WOD that takes 20 minutes could burn 240-400 calories. If you’re aiming for a high step count, 10,000 steps burns around 300-500 calories, give or take depending on body size and gender. If you need advice about what is right for you, contact us for a nutritional plan tailored to your needs.
Have and safe, happy, and un-hangry Christmas!