We’ve all made them and for many of us, it’s only a matter of weeks (read: days) before we break them. Yes that’s right – we’re talking New Year resolutions. It’s estimated that 35 percent vow to lose weight at the start of a New Year, closely followed by getting fit (33 percent) and eating healthier (31 percent). However, a recent survey discovered that eight percent of us break our resolutions in the first week and 13 percent in the first month. Want to learn how to stick to your health and fitness aims? Follow these easy tips and you’ll be smashing your PB and beating the scales all year through.
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1 Keep a diary No, we’re not talking about a furry Hello Kitty notebook which comes complete with a padlock and key but a simple daily log. “Keeping a diary of exactly what and when you eat, drink and exercise makes you accountable for your lifestyle choices,” explains personal trainer and nutritionist Mark Healy. “If you know you have to document it all in a diary or an app it’s much harder to hide from any bad choices you were considering making, especially if you share your log-in details with your PT or training partner.”
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2 Reduce your alcohol intake When it comes to empty calories, alcohol is one of the biggest culprits. Partaking in Dry January is a great way to fuel your health and fitness resolutions, but if you can’t go teetotal, try cutting down instead. “Keep drinks clear and opt for the lowest calorie choices such as vodka and soda,” advises Mark. “Try drinking a couple of glasses of water before you go out then every third drink (not as a mixer), and make sure you have a large glass before bed. This will not only help with the horrendous hangover but will also keep you full and focused, meaning you’re less likely to grab something to eat on the way home.”
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3 Cut out meat one day a week A great way to boost your nutrition and up your fruit and veg intake is by going vegetarian for one day a week. “Give Meatless Monday’s a try! Stock up on health foods as well as protein-rich alternatives such as quinoa, lentils and chia seeds,” says Mark. “Plus, you’ll lower your risk of chronic preventable conditions such as heart disease, cancer and diabetes and reduce your carbon footprint too!” Alternatively, why not give veganuary a try?
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4 Go for time rather than distance Are you training for a major running event, or simply want to up your mileage around the park this year? Shaun Dixon, fitness coach and ambassador for sportswear brand Iffley Road has the perfect piece of advice to keep you on track. “Go slow and don’t worry about your pace. Then, once you’ve cracked your goal – it could be an achievable 15 minutes non-stop jog – you can then focus on your speed and distance.”
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5 Find yourself a training partner The best motivation to achieve is a little healthy competition, especially if you’re on a balanced playing field. “Try teaming up with someone who has the same or slightly higher fitness levels than you,” advises Shaun. “Working with someone on your level will mean that you can push each other to go that extra mile without feeling intimidated or inferior in your abilities.”
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6 Always be prepared The first life lesson of Scouts has never rung more true, especially when it comes to health and fitness goals. “If you’re busy working or simply out and about, it’s very easy to grab a quick sandwich or chocolate bar to help stop cravings,” describes ex-Gladiator and personal trainer James Crossley (AKA Hunter). “Before you know it you’re piling up dead calories and setting yourself back.” Combat this by keeping a healthy snack such as fruit in your handbag for impromptu hunger pangs and prepping every meal to keep your nutrition on track. Oh, and never skip breakfast!
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7 Commit to sleep It sounds crazy but not catching enough Zs can be instrumental to our life choices and exercise regime. “Sleep is a big part of our changing body shape, so if you lack sleep you are adding a big stress onto your body,” explains James. Plus, who can be bothered to meal prep or go for a run when they’re tired and lacking energy? We certainly can’t. “Aim for seven to eight hours of quality sleep each night to aid your goals,” James adds.
