Now that the festive season is over, 60% of adults will resolve to "lose weight and get in shape" for the New Year. After years of helping people reach their weight-loss goals, we've put together 10 keys to help make your New Year's weight loss and fitness resolutions successful.
10 keys to success
- Do some type of aerobic/cardio exercise everyday: Walking, jogging, swimming, cycling, dancing, using exercise bike are all considered aerobic or cardio exercise. If you feel you can't make time for exercise, walk the kids to school and walk briskly back, dance while you hoover or jog on the spot during the ad breaks.
- Exercise in the morning: Over 90% of people who stick to their exercise routine, work out in the morning. If you want to stick to your exercise plan, the odds are in your favour if you work out first thing in the morning. When you exercise in the morning, it jump starts your metabolism and keeps it elevated for hours, sometimes up to 24 hours, that means you're burning more calories all day long. Plus you'll feel energised for the day. Many people find that a morning workout regulates their appetite for the day, they aren't as hungry and they make better food choices. Members have told us, it puts them in a healthy mind-set.
- Train for a race or event: We've seen dramatic changes in people's weight as a result of training for a competition or event. You don't have to be Superman to do this. Some people couldn't walk around the block, and months later were walking even jogging in a 5K race or half marathon. Join a running or walking group/class in your local area and sign up to a race or event.
- Incorporate intervals into your exercise:
Intervals are brief periods of more intense exercise mixed into your regular exercise sessions. For example, if you're walking, do one minute of faster walking every five minutes.
Here's how to do it: Start with your normal three to five minute warm-up, then five minutes into your workout, do your first interval; one minute of faster walking (or perhaps jogging). At the end of that minute, you should be "winded" and ready to slow down. Then slow down to your normal speed for four minutes and then your fifth minute is another one-minute interval. Continue this pattern throughout your exercise session. Before you know it your pace, fitness and stamina will have increased.
- Always eat breakfast: Skipping breakfast sends a message to your body that you're "starving" because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. It's a lose, lose situation, so make time for brekkie.
- Avoid fad diets: For healthy, lasting weight loss, develop an active lifestyle and focus on eating the right foods. Choose good carbs such as fruits, vegetables and whole grains rather than fatty take-aways and fast food, and limit the amount of fat and sugar you eat.
- Eat earlier in the day: Research shows you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Eat your dinner as early as possible, preferably at least four hours before bedtime.
- Never eat less than 1,200 calories per day: Less than 1,200 is usually not enough to support your metabolism so it will slow it down. Your body and organs need the right fuel to stay healthy.
- Look for situations to be active: Park as far from the supermarket as you can rather than looking for the closest parking spot. Use the stairs rather than the lift, use a rake rather than a blower, etc. Look for the challenging way to do things, the way that requires the most effort.
- Avoid the "3 P's":. Weight-loss pills, powders, and potions. If you vigorously pursue fitness and health, weight loss will happen.