Chances are you have made a New Years resolution to lose weight, exercise more, eat healthier etc. but always fail to stick to it. If you’re anything like the average American you’ve gained nearly six pounds since Thanksgiving, but hey that’s what the holidays are all about right? Don’t sweat it. Whether it’s a New Year resolution or you’ve OD’d on sweet treats, warm pasta dishes, and other holiday indulgences this winter break, here are ways to bounce back and start the New Year off on the right foot and keep it there.
Most people lose motivation when they don’t see results fast enough, since pounds don’t drop off instantly it’s best to start with small goals and increase them as you reach them. Such as “I’ll lose 3 pounds by next month” even though your ultimate goal is to lose a total of 15 pounds. Here are a few ways to help you achieve your goals and stick to them.
In order to be successful it is important to create a routine and stick to it for at least one month, after that it will become second nature and just another part of your day. Once it becomes a habit you’re more likely to stick with it. Even if you don’t feel like going to the gym go anyway, if you still don’t want to be there once you’re there then it’s okay to leave, but chances are if you’re already there you aren’t going to leave.
To get maximum results at the gym you should aim for at least 30 minutes of heart pumping cardio at least 4-5 days a week, and strength training 2 days a week. Building lean muscles not only make you look toned but they in fact burn more calories then fat! One pound of lean muscle burns up to 6-7 calories daily opposed to one pound of fat, which burns 2-3 calories daily. You do benefit from this calorie burning increase don’t count on your muscles to do all the work in your diet.
If making healthier eating choices is your goal, make it a routine to go to the grocery store on a certain day of the week and plan out your meals for the rest of the week. Having a plan is important for success because we are all short on time, if you have a meal planned out or premade you are less likely to reach for a quickly made frozen dinner or ramen noodles that have been your go to in the past. If you struggle with the will power to avoid certain foods keep them out of the house, odds are you’re aren’t going to want to bear the cold Orono weather to go to the store and get it if you have healthier choices already.
Prepare your snacks ahead of time by keeping fresh fruits and vegetables around or pre-measured baggies of trail mix for instance, this will help you avoid the temptation of picking up something quick and easy such as a bag of potato chips or a cookie. Keep healthy snacks close by, by bringing them to class or the library, you won’t be as tempted to purchase a less healthier option on campus.
With all of that said, let’s face it, it isn’t easy to find the motivation to keep up with our goals. If you remember these key tips when trying to reach your goal you will be successful, and 2012 will be the year for a new happier you.
Copy and paste this onto your desktop of print it out so you can have daily reminders of these tips!
- Plan out your meals for the week. Prepare them ahead of time, along with snacks.
- Practice portion control. (If you find this difficult, try measuring out everything you eat for a week or so until you have a good idea of what your calorie intake looks like and what it should look like. Track your results in a food diary, there are countless online calorie counters and tools to choose from that make this really simple)
- Exercise at least 4-5 days out of the week. Include 30 minutes of cardio each day. If you don’t have time for the gym work out at home by downloading an app for your phone or find a short online video. Every small amount of exercise makes a difference!
Credits: Fitsugar.com, Prevention.com and Google Images