Keep your New Years Resolutions in check with some top tips from Gavin Morey, author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for women.
Leave the bread and pasta off of your shopping list. You would have heard this before but they are not that good for you and make your body retain water have which will in turn, make you feel and look bloated! Try leaving these out of your diet for one week and see how much weight / cm’s you have lost and how great you feel.
Healthy eating starts with healthy shopping
The key time to avoid shopping is when you’re hungry. Hungry shoppers put more in their trolleys especially naughty foods and sugary foods. Better to shop after a meal. This works to your advantage as you pick up slightly less and you will keep to your plan. Try it, you may be pleasantly surprised.
Sleep is as important as eating and drinking, which is why we spend one third of our lives doing so. It is absolutely vital for maintaining normal levels of cognitive skills like speech and memory.
Enjoy the odd meal out as it can help with weight loss. Reward yourself for reaching a goal and enjoy the company, this will reduce the feeling of deprivation. By trusting yourself to choose the right meal and turning down the bread basket reinforces your sense of self control.
When it comes to drinking alcohol the best advice is to drink ones that are most natural with low sugar, no artificial ingredients. Choose spirits over beer, red wine over white or rose wine, ale over beer.
Water makes up two thirds of the weight of a human body of which your muscle consists of approximately 75% water. Water is as you know the most important nutrient for the body but how much is enough? It’s recommended between 1.5 to 3 litres a day depending on your size, shape and the amount of exercise you do daily.
Bad day, bad week? Don’t panic!
If you are having a bad day or even an entire week try not to panic! Limit the days as much as possible and DONT GIVE UP! If you can turn it around to eating the right foods you can actually lose more weight than actually put on in the first place.
Training – Keeping things fresh
Like with our food, we need to keep things interesting with our training. Whether you buy a new app, buy new clothing or change your fitness sessions all will encourage you to keep exercising and having fun.
New to fitness
When you begin to work out for the first time or incorporating a new exercise routine it’s expected that your body will feel discomfort. This discomfort could be aching, stiffness or muscle soreness (also known as DOMS) that occurs as your body is being put under a new demand. So as you progressively increase the demand overtime your body will adapt and build it’s self up to become stronger physically (muscles) and physiologically (heart and lungs).
The importance of stretching
Stretching is just as important as exercise as it will lengthen your muscle, reduce the feeling of DOMS, promote circulation, increase performance and strength and aid in body awareness.
Gavin Morey is the author of the Twelve Week Fitness and Nutrition Programme for Men and the Twelve Week Fitness and Nutrition Programme for Women.