January usually sees lots of us making resolutions to get fitter, leaner and healthier...particularly if we have indulged over Christmas. At first we can commit to a number of ways of doing this...diets, gym memberships or exercise plans... which is great but if they are to hard to live with then they aren't going to last. Here are some small changes that everyone can make to their lifestyle, which are easy to stick to and will leave you feeling much healthier in the long run. Most won't cost you any more either!
Okay, right now that was Christmas and New Years.
Explains a lot.
Explains a lot.
Eat smart
We all know that we should eat sensibly. Switching to a fad diet with prohibited foods is not going to be sustainable. The more I am told I can't have something the more I crave it! Instead track what you eat so you are aware of what you consume. This makes you less likely to snack on unhealthy treats (often where most of our added calories are found) . I use my fitness pal because I like the barcode scanner. I generally try to eat foods that are low in fat and sugar (you have to check the labels as often when producers cut one the other goes up), and limit carbohydrates to once a day (ish).
Typical day's meal plan:
- Protein shake or smoothie for breakfast.
- Midmorning snack of fruit, nuts or protein ball (I have been using Jamie Oliver's recipe for these)
- Salad or wholemeal pitta filled with chicken, light mayo and salad.
- Midafternoon snack.
- Dinner of around 600 calories; low in fat and sometimes with carbohydrates too.
Drink smart
The January dryathlon had become increasingly popular over recent years...going teetotal for a month can certainly offset Christmas and make you feel better. Alcohol avoidance will lead to increased energy and weight loss. If cutting out completely is likely to end in failure why not limit to a certain amount of day per week?
And drink lots of water!
Workout smart
Set yourself a basic schedule that you can adapt depending on your mood. For me going back to a demanding job makes it more difficult to find the motivation to work out, but having some flexibility helps.
Each week I make sure I have spent at least 30 minutes on:
- One cardiovascular activity. A Saturday Parkrun is ideal for this!
- One circuit training activity (strength /cardio/abs). I like Gillian Michael's and Shaun T's DVDs for these, but there are lots on YouTube too.
- One strength or flexibility activity... Something with weights, or plates.
- Bonus feature... (basically if I can get to the pool on time) one 30 minute swim.
Work and play smart
Drawing a line between work and home life is a must for good mental health. Recent studies show checking work emails at home in the morning and evening (if you are office based) can contribute to stress. Simple techniques for minimising overwhelm and maximising productivity will help enormously.
And don't compare yourself to others. There is always someone also eating healthily, losing weight or exercising more. You are you, and got can only do what suits your life! Hopefully these tips can help your resolutions become part of your life more easily.
Please leave a comment and share your tips on how to make sustainable changes in your life!
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