Happy New Year! We hope you’ve had some fun over the holidays, and indulged in some yummy holiday treats! However, like many of us, you’ve probably made some New Year’s resolutions, including “lose weight” “get in shape,” “fit back into my skinny jeans,” etc…While you can’t just wave a magic wand to make all your resolutions come true, here are some simple guidelines that will make it easier to meet your weight-loss/fitness goals!
1. Make an attainable goal.
Resolving to lose 15 pounds in one week is not healthy or safe, but committing to stick with a fitness regimen to lose 2 pounds per week until you meet your goal is achievable.
2. Eat protein at every meal.
Protein keeps you satiated and re-fuels your muscles after a workout. Choose healthy protein sources such as low-fat dairy and soy, lean meats, fish, and nuts.
3. Don’t skip breakfast!
Eat within two hours of waking to kick-start your metabolism. If you’re not hungry first thing in the morning, trade in some of your dinner calories for breakfast calories and you’ll start to notice your stomach grumbling in the a.m.!
4. Aim to workout at least 3 days a week.
You can change your diet to lose weight, but you won’t see the same results unless you’re breaking a sweat! And, studies show that people who have lost weight have an easier time keeping it off with regular exercise, so start today!
5. Do away with excess liquid calories which can lead to weight gain and drink more water!
Reduce juices, energy drinks, creamy coffee drinks, and alcohol in your diet. And don’t even touch soda; it’s just sugar-laden water!
6. Eat whole foods!
Fruits, vegetables, and whole grains are healthy, natural carbohydrates and should be the foundation of each meal. This is an easy way to guarantee you get many of the vitamins and minerals your body needs and will aid in your weight-loss goals.
7. Minimize processed foods in your diet. They are full of sodium and sugar and offer less fiber than whole foods. Less fiber means you’re less satiated and will eat more.
8. Limit fast food.
If you can’t resist fast food altogether, review the nutritional information before you make your choices and try to avoid fried menu items, which are guaranteed to be higher calorie.
9. Don’t allow yourself to get too hungry.
Eat small meals every three-to-four hours to keep your metabolism humming and to prevent binging. If you’re used to larger meals, start by splitting your meals into two and spacing them out. For example, eat part of your breakfast before you leave the house in the morning (i.e. a banana and coffee) and the rest of your breakfast after you’ve settled in at work (whole-wheat toast with peanut butter).
10. Stop putting off your goal to get in shape and start today.<
Working out is good for you in so many ways. We all know it can make you feel good and improve your health, but it’s also a great way to meet new people and try new experiences. Being active can help you prevent heart disease, stroke and high blood pressure; reduces the risk of developing type II diabetes and some cancers; helps build and maintain healthy bones, muscles and joints reducing the risk of injury; and promotes psychological well-being. Why wait? Start your new fitness regime today!