Blog: Fitness Tips and Advice
New Year, New You… Or maybe not!
Well, hopefully you survived the temptations of Christmas and have settled into the motions of 2012. So many people commit to New Year’s resolutions and there’s real pressure to have more than one!
But I do suggest that if you’re going to put pressure on yourself, don’t do everything at the same time. Your goals need to be realistic and sustainable; there’s no point giving up everything that makes you happy at the same time! What’s the point of life, if you do?!
I suggest you keep on track with what you’ve been doing, but perhaps try and improve on one particular area. Once you see the benefits and improvements, you’ll probably pick something else to improve on and so the ball keeps rolling – you’ll be perfect by the end of the year!
So, to pick up some of the tips I gave you at Christmas, just put these 5 into 2012, fit them into your schedule and you’ll reap the rewards:
1. Keep moving and lose weight
Small changes in your daily routine can significantly increase the calories burnt throughout the day. Consider cycling to work, using stairs instead of the lift, taking the dog on long walks, being more active with the family over the weekends… It’s all doable. You just need to do it!
2. Don’t blame your metabolism!
Seriously look at the amount of food you are actually consuming throughout the day – if you’re eating more than your body needs, the excess is stored as fat. Most of us under estimate what we eat, so why not keep a diary? And if you finish the kid’s food off their plates, write it down! :o).
3. Exercise regularly
Find something you enjoy doing and doing it regularly. Combine it with a weight training programme and when you see the results, you’ll find you look forward to your sessions! Don’t forget, too, that regular exercise goes on burning fat even when you sleep... Now that’s tempting…!
4. Eat regularly and don’t skip meals
It can be easy to ignore the rumbling of the tummy and hunger pangs when rushing around with work and kids. But try not to. You’re not helping yourself. Your body needs energy and if you feed it a little and often, you’ll find your pangs are less and your energy levels are more stable.
5. Protein Helps!
Eggs, meat, fish, beans and lentils are all very high in protein. As long as you don’t cook them in breadcrumbs, batter or oil (!), they’ll help to stave off your hunger pangs, so add some chicken or fish to your salad; some beans or lentils to your soups or stews and you’ll really see the difference.
Let me know how you get on – or if you’ve got any tips you could share with us!
Top Tips for getting through Christmas!
If you're tempted, make sure you count them!
Go for protein-rich canapes
A hearty bowl of soup!
Go out and about when you can
Everything in moderation!
1. Weight train and exercise regularly
Even if you can't manage to keep up your full regime through the Christmas period, try to keep active over the holiday season with walks, games with the kids and dog and even ice skating! As you know, regular exercise means your body will continue to burn fat whilst you're sleeping.
2. Eat regularly
Don't fall into the trap of 3 huge meals per day! Keep your meals small and consistent, eating every 2-3 hours.
3. Don’t skip meals
With so much temptation around you this season, you won't be able to refuse if you're hungry! Keep your meals regular.
4. Cut down on alcohol consumption
These excess calories will get stored as fat - you know this! If you're drinking socially, have a glass of water after each drink and always eat something with your drink.
5 Use smaller plates
It so easy to pile on the food at this time of year! So control your desires with a smaller plate... :o)
6. Count your calories
Although this is a discipline many don't enjoy, it's an eye opener. You really learn what yopu're eating; what keeps you full and what result in 'empty' caloried, making you snack again soon after. It's a good gauge to see what you keep reaching for!
7. Soups will keep you fuller for longer
Soups are fabulous at this time of year! Especially if they're homemade... warming, healthy, and filling, you know you're getting your 5-a-day! Some suggestions:
Tomato Soup: Fry some chopped onion in some olive oil until the onion is soft, add a tin of tomatoes and some stock and heat through . Add a smidge of salt and pepper and blitz in a processor until smooth - that's it!
Spicy Spinach Soup: Fry some chopped onion in some olive oil until soft and add a bag of fresh (or frozen) spinach with salt and pepper. Add cayenne or chilli pepper and some cumin to taste and when spinach has wilted, blitz in a processor - that's it!
8. Eat your Protein!
With so much pastry, bread, potatoes and other carbs around at this time of year, it's often easy to grab something stodgy. But if you're eating processed carbs (white bread and pastry), these won't keep your hanger pangs at bay as well as protein does. So if you include eggs, any meat, fish, beans or lentils in your meals, you'll stave off your hunger for longer.
9. Low fat dairy will help you store less fat
Few of us can survive this time of year without cheese and cream (and custard)! So simply switch to low fat versions and you'll be helping yourself!
10. The wider the choice of food, the more you eat
We're always so worried we're missing out, aren't we?! We need to try everything! Hhhmmm... Actually, you don't 'need' to... Avoid buffet-style eating and canapes as much as possible this season, as they're very deceiving! You think it's only a couple of mouthfuls, but 20 canapes in and you've had a full blown steak and kidney pie all to yourself! Just think which options would be best for you, before you accept.
Happy Christmas, Ladies!
Livia x