Get Your New Year’s Resolution Back on Track
We are now a whole month into 2018, and chances are, your New Year’s resolution has long since bitten the dust. Every year, the most popular resolution is to eat better and get fit and healthy – many of us commit to gym memberships - well-intentioned, but 80% of those who sign up in January will dropout by February.
As the saying goes, ‘a year on you will wish that you made a difference today so there’s no point looking back in regret later’. Get yourself back on track with your change of lifestyle by setting small, manageable goals and making trivial changes to your day-to-day routine.
Were you one of the many that stepped foot into the gym on New Year’s Day with the intention of sticking it out, only to return to the sofa with a cheeky slice of cake on the 2nd January? If so, you certainly weren’t alone in doing so. Everyone can fall off the wagon from time to time; it’s all about getting straight back on and staying on.
For many, it is difficult to stay motivated with nothing else to work towards than a distant body goal. Instead of focusing on the amount of weight or muscle you gain, sign up for events and train for them. As the event gets closer, your motivation will only increase – if you don’t train, you will only end up regretting it - with a poor performance to boot.
Events such as runs, cycles and swims are great for keeping us motivated in order to keep fit and lose fat. However, it is important to remember that the more we train, the more muscle we build up - which weighs more than fat – hence why how you feel is relatively more important than how much you weigh.
Skipping Meals Doesn’t Work
- If you are calorie counting throughout the day, you might be tempted to skip breakfast or lunch in order to save calories for later on in the day. The daily recommended calorie intake for a female adult is 2,000, depending on height and build, but this doesn’t mean that you can expect to lose weight by skipping breakfast or lunch and eating a massive dinner.
- Calories are burned throughout the day and the later you eat the less time your body has to burn off the calories before they turn to fat. In theory, it is far better to have a big breakfast than a big dinner -which doesn’t mean that you should skip dinner, either.
- Of course, in some cultures, it is normal to commit to fasting for religious reasons, particularlyduring the month of Ramadan for Muslims – which involves an entire month of fasting and obtaining inner purity.
- During this auspicious month, Muslims will fast during the day and only eat or drink for a short time at dusk and dawn. Tailored nutritional plans can be created to work around fasting periods – it is recommended that you consult a nutritionist or your GP beforehand.
Don’t Kid Yourself
Don’t lie to yourself by saying that you will never eat another bad meal in your life, committing exclusively to salads and low-carb meals. If you are unhappy with your diet, chances are that you are not going to stick to it – much more, it’s not healthy.
Fat is often lauded as a negative, and it certainly is but only when we have too much of it. Fat is one of the main food groups and is a necessity for the body in small amounts.
Along with allowing cheat meals in your diet, do not set unrealistic and unhealthy goals. As a good rule of thumb, it is recommended that an average weight loss of two to three pounds per week is good, while anything over that is cause for concern.
In order to lose two pounds per week, you would need to cut out around 500 to 1,000 calories per day, so anything more than this would certainly be unhealthy.
Dropping weight any quicker than this also means that you are less likely to keep the weight off in the long term. As soon as you come off the crash diet you will soon put the weight back on - with the risk of adding more on top; ultimately heading in the complete opposite direction.
- The most important aspect of improving your lifestyle is to be able to enjoy yourself because if you are leading a lifestyle that you are not happy with then this will only impact your mental health as well as your physical health.
- Make exercise fun and you won’t even realise that you are exercising – the time will fly and calories will just drop off!
- If you have a friend or anyone else that you can exercise with, why not challenge each other? If you are both keen runners, then race each other – who is fastest and who can run more miles in a week? When you have someone else to push you, your efforts will be more productive and far more enjoyable than on your own.
- Hopefully, by the time you have reached the end of this post, you will have got your mojo back and are ready to get back on track. Take our advice and kick-start your New Year’s resolution, even if it is a month late.