FIT FOR LIFE, NOT JUST AFTER CHRISTMAS
By Charlotte Forde
With January over and the attempt for a ‘New Year, New Me’ is starting
to feel a lot harder to maintain. Staying on track with your New Year
resolutions can be difficult and despite it only taking 21 days to make
a small change into a habit, it can take around 60 days to be able to
sustain a lifestyle transformation. So here are some top tips to help
you make a smooth transition from fad to fab and live a healthier life.
1. SET A SMART GOAL
Start with realistic expectations. This is normally where most people
go wrong as they just focus on that one main goal. You are more likely
to succeed if you break each large goal into smaller goals. Each goal,
regardless of how big or small needs to have the following principles
applied in order for you to be successful; Specific; Measurable; Achievable;
Realistic; Time - based. Therefore, ‘I want to lose weight this year’ is not
an accurate goal, instead it may be ‘I would like to lose 14 pounds by
April 2020’.
Setting a more realistic and achievable goal can prevent you from getting
discouraged and may even lead to greater results whilst maintaining
healthy lifestyle behaviours.
2. MAKE A PLAN
Be clear on what needs to be in your routine, how you are going to
prioritise these things and what really motivates you. These are just some
of the habits that you may adopt when making positive changes to your
lifestyle:
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Sleep - Get 7 - 9 hours of sleep every night.
Exercise and change diet at the same time - simultaneously making
both dietary and physical activity changes tend to reinforce each
other meaning greater success.
Drink more water - People can sometimes confuse thirst for hunger,
aim to drink at least 2 litres per day.
Clear the cupboards - “Out of sight, out of mind”. If the people
around you want to keep tempting treats, try keeping them hidden.
Stock your kitchen with healthy, convenient foods and if you want
an occasional treat, make sure that you have to leave the house to get
it, preferable by walking. A few essentials to have stocked include;
frozen vegetables, whole-grain pasta, canned beans, pre-cooked
grilled chicken breasts, reduced-fat cheese, whole grain tortillas and
salad.
Never skip a meal - Try to eat several smaller meals throughout the
day. Always eat breakfast and try to balance your meals with healthy
proteins like seafood, lean meat, eggs and beans. Carbohydrates like
vegetables, whole grains, fruits and seeds. Fats like avocado, cheese
and nuts.
Understand portion sizes by measuring your food and use spices to
flavour your food.
Make a food diary - Something so simple can dramatically boost
your weight loss, counting your calorie intake and recognising
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trends in your diet can help you make the relevant changes.
Plan for eating out or trips away - Take a look at the menu before
eating out and aim to limit alcohol intake and/or consider a
compromise with a lower calorie alternative.
Snacks - Allow yourself snacks but aim to have a cut off point during
the evening. Try to carry healthy snacks and sugarless gum to avoid
being faced with temptation as a quick fix.
3. TELL YOUR FAMILY AND FRIENDS
Sticking to a new regime can be hard on your own, having support is
crucial, especially from a friend, partner or family member. So tell them
about your efforts to lead a healthy lifestyle and hopefully they will make
the experience a lot easier.
4. BE CONSISTENT
It is important to be consistent on a day to day basis, but it is challenging
when your familiar routine may need to change due to work, travel
or special occasions. Have a strategy in place rather than being
overwhelmed in these situations, all it takes is a bit of research, planning
and commitment.
5. TRACK AND MONITOR YOUR PROGRESS
This is relatively easy nowadays with the latest technology and apps,
however by tracking your food intake and exercise progress can provide
motivation and accountability.
6. HAVE A PROCESS IF YOU FALL OFF TRACK (IT HAPPENS TO
US ALL)
Don’t have an ‘all or nothing’ approach. One common mistake is that you
may fall off track for one day and then you proceed to stay off for the rest
of the week. Instead of writing off a ruined day, put the past behind you
and move on from it immediately. A few off plan choices will make very
little difference long term, don’t be discouraged if it takes longer than you
expect to adapt your new, healthy way of living.
Do your best to stay focused and find out what works best for you, it is
important to find a way of exercising and eating that is sustainable and
you enjoy. Make a list of specific reasons why you want to make a change
and refer to it when you feel tempted to indulge in unhealthy behaviours.
Remember you can still enjoy your favourite things without feeling
guilty, the key is moderation.
7. CELEBRATE YOUR SUCCESS
Breaking old habits and improving your lifestyle is not easy. You can really
encourage more success by rewarding your achievements no matter how
big or small. So set a reward for your next milestone, just don’t choose
things that you are trying to avoid like chocolate or alcohol.