Our top tips for a health kick in 2019
Staying healthy is more than just a New Year’s Resolution, it’s a lifestyle change that you will be grateful you made. We’ve put together some top tips to help you stay on track with your health journey.
Set goals before you start anything
It’s not easy to jump head first into a new lifestyle with lots of changes, especially if you have no real plan.
Start by writing down what your body goals are. Do you want to lose body fat? Build muscle? Improve your cardio fitness? Once you know this, you can start to build a plan.
The best way to keep on track is to have a weekly schedule somewhere you will see it every day. Make a note of all your meals, your workout schedule and your rest days.
It may feel a little daunting at first but there are plenty of resources online to help you with or alternatively, you could go see a nutritionist or personal trainer at your local gym.
You are what you eat
What you put into your body can affect more than just your weight, it can also impact your mood, energy levels, concentration and much more.
It’s important to have a varied and balanced diet full of fresh fruit and veg, protein-rich food, carbohydrates, and healthy fats.
Most diets fail due to people not eating the right foods, having a low-calorie intake leaving themselves hungry. And remember, there’s nothing wrong with the odd treat.
Try at home
Lunch: Greek slaw and chicken pitas
Dinner: Turkey and bacon chilli
Eat more not less
Skipping meals and not eating enough during the day will not help you lose body fat.
If you decrease your calorie intake and exercise more, your body will use a lot of energy leaving very little fuel for your body’s day to day processes. This will make it think that it’s starving and go into survival mode.
Your calorie intake is based on a number of factors such as your age, gender, weight, height and activity levels so can vary from person to person. Have a look online to see what you calorie intake should be.
3 meals a day with a couple of snacks and lots of water will keep you on track for your fitness goals.
Get those zzz’s in every night
If you’re trying to lose weight but don’t seem to be getting the results you want, you may not be getting enough sleep.
Getting the right amount of sleep every night is very important for digestion, recovery from work outs and boosting your immune system. Sleeping 6-8 hours a night is highly beneficial and once you can get this into your routine, you’ll feel better for it.
Investing in a fitness tracker like a FitBit is a great way to keep on top of your sleep as these devices track all the stages of your sleep as well as giving you helpful reminders on when to wind down and get ready to turn in for the night.
Drink water like its going out of fashion
Our bodies are made up of about 60% water, so staying hydrated on a daily basis is very important to allow us to remain on top form and be healthy. The recommended amount of water to drink every day is 3-4 litres and even more if you are exercising.
Drinking 500ml of water before any meal can help you control your food intake and in turn aid weight loss as part of a balanced diet.
- Improved mood
- Fewer headaches
- Glowing skin
- More energy
- Smaller appetite at meal times
If you struggle to drink enough water throughout the day then try making some delicious infused water using fruits and herbs. This will make your water tastier and encourage you to keep filling up that bottle.
It’s ok to have a lazy day
Everyone needs a rest day so don’t worry about having some time off to relax and let your body recharge.
Working out 3-4 days a week with a rest day in between is the best way to see results as well as giving you time to concentrate on all the other little things in your life.
Keep a journal
Writing down your body and health goals is a great way to keep track of progress and help you from losing motivation when you have a bad day at the gym or your food intake isn’t perfect.
Make a note of what new meals you enjoy, how you are finding certain exercise or classes, what you struggle with, where you think you can improve and write down small short-term goals to keep you on track.
It’s ok if you don’t manage to stick to your health plan 100% every single day because we know life sometimes gets in the way.
Strength in numbers
If you find it difficult to keep yourself motivated when working out alone, why not rally the troops (friends, family, work pals) and start a weekly class together that everyone will enjoy?
Not only will you get fit and healthy but also have a good time and create stronger bonds with those around you.
Invest in a PT session or create a professional work out plan
It can be hard to write a workout and meal plan if you are unsure on what you need to do or if you are in unfamiliar territory.
There is nothing worse than going to the gym and spending 30 mins running on the treadmill when what you really should be doing is lifting weights or vice versa.
These guys are professional and are there to help you achieve your goals in the most effective way.
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