As we start a new year, many will also start a new diet and training regime. Here are some tips to keep you on track and help you reach your Health & Fitness Goals in 2015.
CLEAN OUT YOUR PANTRY
If you keep unhealthy food on hand, then the temptation will always be there. And if you have kids, even more of a reason to get them eating healthy and not giving them junk food. If you want a treat you will have to go out to get it and you will more than likely think twice.
TRACK YOUR MACROS
“Macros” are short for Macronutrients that we get from food in the form of Calories, Fats & Carbs. Download an app like “MyFitnessPal” or “LoseIt” on your phone and start tracking EVERYTHING that goes in that stomach. You would be surprised how many calories silently slip by our mental calculator
EAT 5-6 MEALS THROUGHOUT THE DAY
This is what people seem to have the hardest time with. I often hear people say they eat once a day and feel fine. If they haven’t eaten 5-6 meals a day then they really don’t have anything to compare that “fine” feeling to. I know I like to feel “GREAT”. Our bodies cannot physically operate at its full potential when it’s in starvation mode. If you often feel tired and sluggish, this could be why. Eating every 3-4hrs will allow your metabolism to speed up and burn more of the calories, carbs & fat effectively and give you the energy you need to get through your day.
GET YOUR SAUCES ON THE SIDE
When you eat foods with dressings, gravies, or sauces, you automatically dump way more on your food when you “pre” pare it or order it the regular way. Try getting your sauces on the side and dipping your food. Studies show that by doing dipping your food into the sauce, dressing or gravy, you will not use as much of it and consume less calories. Test it out!
ALWAYS HAVE YOUR FOOD READY IN ADVANCE
We tend to cheat or snack more when we are hungry. Carry your food with you and eat every 3-4hrs. If you are full and hydrated you more than likely won’t have the desire to cheat.
EXERCISE EVERY DAY
Even if it’s just a brisk walk for 10 min. This will help get your heart rate up and get you more mentally prepared to make it a lifestyle.
FAD DIETS DON’T WORK
Any diet that makes sense will work in the short term but most people end up gaining the weight back because these diets don’t teach you how to eat regular foods. When you go off the diet, you end up eating foods that sound healthy but really aren’t.
This is pretty self-explanatory. You will notice a difference just cutting this one thing out of your diet. If you want to get rid of the “Wine Waist” then it should not be a part of your diet. You can add some back, when you are ready to just maintain.
DRINK 3 LITRES OF WATER DAILY
Our bodies are made up of 60-75% water. It’s in our cells, organs, muscles, blood. We lose a lot of water each day so you have to replenish in order for everything to work properly. Google this: symptoms of dehydration. 80% of the population is severely dehydrated and taking medication for something that could really just be severe dehydration.
This is when our body recovers and cells regenerate. You NEED to get at least 8hrs of sleep every night.
Time to change those habits!
The foods you crave will still be there in 3 or 6 months! If you really need that cheeseburger or slice of cake, think long and hard about why it can’t wait until you’ve reached your goal weight to have it. Start telling yourself “NO” and see what incredible things happen.
If you fall off the wagon don’t stay off. Get right back on it and eat your clean meals just like you normally would. It’s the same for if you get a flat tire, you wouldn’t pop the other 3 would you? We are human. Now let’s get HEALTHY IN 2015!!!!