January is known for the month of resolutions, weight loss and a busy time for gym memberships. What fad diets have you tried this month? Are you counting calories or doing double gym duty?
What happened when you got on the scale this January? Were you satisfied or disappointed?
First of all, what are your health and fitness goals and secondly, what are you doing to meet them?
Hopefully whatever you are doing, it is a steady process of change and not an attempt at the quick fix. Quick fixes may drop the weight or put on the muscle initially but over time if you are not careful (or mindful), you’ll go back to your old habits.
Maybe you’re bogged down by losing a certain number of pounds by a certain date and this is looming over your head. Stop right now and get a new strategy. Start acting healthy by infusing your day-to-day activities with healthy actions and you’ll get there easily. Here are a few quick tips and recommendations to get you focused on your health and fitness goals the right way – and which will keep you going strong throughout the year.
1. Create new habits not resolutions.
Resolutions get a bad wrap. They are typically for those looking for the quick fix and sadly, they die quickly. And by quickly, I mean January 13th. Since we are already in February, you can get back on track by creating daily habits that make a difference in your life. Start taking the stairs (easy). Park farther from the story entrance (another easy one!). Or, you can start by getting up earlier in the morning and doing 20-30 minutes of walking, or just about anything you can find on YouTube, via DVD, or any other awesome home routine you can find. I think Zumba is awesome too. So, there are clearly tons of ways you can create a new habit on a daily basis. You just need to START. Also, don’t forget breakfast, most important habit.. I mean meal of the day.
2. Start small and build your way up.
Instead of trying to do everything at once, start small. Let’s say you’d like to start a new Yoga routine and you want to drink 10 glasses of water a day, and you want to strength train and get 8 hours of sleep. WHOA! Slow down and start one at a time. Implement that and then pick up a new habit. If you overload yourself with habits all at once you are sure to disappoint because something will fall through the cracks and you’ll feel like a failure. Don’t do that to yourself. Instead, start small and then build up your habits over time.
3. Make easy food swaps and eat strategically (protein first).
Like Mac and Cheese but trying to whittle your waistline? Put some butternut squash in the mix and you’ll eat half as much. You won’t even know it is there. Also, put some additional veggies in your marinara/spaghetti sauce for added servings of veggies. Eat your protein first to fill you up so you won’t go after the carbs.
Use high protein yogurt instead of sour cream on your potato or for your tacos. It works! Food swaps are easy and help you cut fat and calories quickly.
Also, eating your protein first help fill you up faster. Also, when eating burgers, ditch the bun. You may be a diehard carb lover, but if you are not burning these calories they get stored as fat. I’m not saying go low carb, but if you are strategically eating protein and veggies first, you have a greater chance that you won’t be looming over the potatoes or the pasta too much.
4. Make exercise fun. Or find a way to multitask or get in exercise when you don’t expect it.
Zumba anyone? It is not just about finding the time to exercise and creating that habit, but also about making it fun. If you like it, you’ll make sure you do it. It doesn’t matter if you are a die hard crossfitter or a yogi, finding your style will help you make it part of your day. Personally, I have a desk treadmill so I can type and walk all at the same time. How’s that for multitasking?
5. Don’t forget to get enough sleep.
Sleep is so important, yet so many people don’t get enough sleep. Sleeping is necessary for your body to recharge. If you are not well rested then your body actually resist weight loss. Make sure you are sleeping enough and that it is a deep restful sleep.
6. Plenty of H2O
Water is another essential. How much are you getting a day? Do you know? Maybe you should be tracking this as part of your habits. Healthy people drink water and as part of your health and wellness goals for 2015, getting enough water is a priority. The standard recommendation is eight, 8oz. glasses of water per day. Shoot for that and if you get in more great, but try to keep track of drinking your eight glasses a day. The benefits are for your skin as well as for the rest of your body.
Much of this is review, but stepping into new habits and keeping track of your health and fitness goals will keep you on track. Please comment below if this post has helped you and if you still need a boost of confidence to keep you moving toward your health and fitness goals, check out my PDF download to help you gain confidence fast and crush self-doubt.