More people begin dieting and training programs in January than at any other time of the year, and it’s simple to see why. The New Year represents a new beginning, and an end to the nearly endless supply of rich foods and sweats that we faced as the old year came to an end. But for many, they deal with the problem too strongly – with extremely restricted diet programs, or training routines that they cannot keep up with – and soon stop trying and then give up.
One may be better off to see the New Year as a time for reflection – to take a more realistic approach to your current dieting and training habits and then invest to making genuine changes that you know you can stick with. Setting reasonable goals that you can meet will lead to more permanent changes in your lifestyle – which leads to successful weight loss over the long term. Prioritise the changes you want to obtain – and deal with the easier ones first.
1. If you are not a morning eater, make a promise to yourself to begin the day with a healthy, protein-rich dish that will keep cravings for food away until lunchtime. Try some cheese or natural yogurt with fresh fruit, or a delightful protein-fruit shake – they are simple to make first thing in the morning for anyone not in the habit of making breakfast.
2. If you tend to pick up meals on the run every day, begin by packing a lunch a few times a week or taking a home cooked meal with you. Research has shown that calorie information on packaged food and dining establishments may not be totally reliable, so this provides you with more control over your calorie consumption and portion sizes – and you are going to reduce costs, too.
3. Finding time to train is not always an easy task, but it’s important when it comes to weight loss. Think about what works best for you – do you want walk alone or a team training class for example? Are you more likely to work out in the morning, or later in the day?
4. Set a reachable goal that you know you can arrive at – not just “I’m going to get more exercise”, but “I’m going to take a fast paced 30-minute walk three times a week”. Or, figure out how much you want to walk each day and keep track with a digital pedometer. It’s really encouraging to have an up-to-the-minute record of how close you are to reaching your day-to-day objective.
5. Establish frequent dietary routines and follow a few simple guidelines for a better diet – have hunger-fighting protein at each meal and treat you have, include a lot of fruits and vegetables and whole fruit at meals and snacks, stay well hydrated with calorie-free water and tea, and control your consumption of fats and sugars.
