WE get it, resisting the bun and cheese was hard. And even though you just had a couple slices, you’re already seeing the changes on the scale, and you’re embarrassed. Because all that hard work since January now seems pointless — all those gains erased by just a holiday indulging in bun and cheese.

Not to worry, says personal trainer Lennox Richards. He explained that a combination of social, emotional, cultural, and environmental factors contributes to why people tend to overindulge during holidays.

“Many people adopt a ‘special occasion’ mindset during holidays, where they feel justified in indulging because it’s a rare or festive time,” he said. “Also, certain foods and drinks are deeply ingrained in holiday traditions, leading people to consume them even if they’re high in calories or unhealthy. And some individuals view holidays as a time to reward themselves for their hard work throughout the year, leading to excessive indulgence as a form of self-gratification.”

He said getting back in shape after overindulging requires a balanced approach.

Here are some tips.

Set realistic goals: Start with achievable goals to avoid feeling overwhelmed.

Focus on nutrition: Prioritise whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.

Stay hydrated: Drink plenty of water to help flush out toxins and aid digestion.

Portion control: Be mindful of portion sizes to prevent overeating.

Incorporate exercise: Start with light to moderate exercise and gradually increase intensity and duration.

Mix up workouts: Include a variety of exercises to keep things interesting and prevent burnout.

Stay consistent: Consistency is key to seeing results, so stick to your plan even on days when motivation is low.

Seek support: Consider joining a fitness class, finding a workout buddy, or consulting a nutritionist for additional guidance and motivation.