2018 is finally here, and it is New Years resolution time! If you overate and under exercised during the holiday season, chances are you have resolved to lose some weight this year. Lucky for you, I have all the tips you need to shed those extra pounds.
Make goals and deadlines
Try to improve on your goal making this year. Making the right goals and setting the right deadlines can help you find success much quicker than you could otherwise. Focus on making a series of small goals. These small goals will be your stepping-stones to achieving your one big goal. Say your main resolution for the year is to lose 60 pounds by your high school reunion this fall. That is great, you have a realistic deadline for a major goal. However, if you left it at that it can be quite overwhelming. If you wake up everyday and think, I need to lose 60 pounds right now, you are going to struggle. This is such a huge number to wrap your mind around. Make a smaller goal to lose 5 pounds in 2 weeks. This is not going to be easy, but it is much easier to motivate yourself when you know you have 2 weeks to lose 5 pounds versus a huge weight loss that seems so far away. I also want to encourage you to make goals that are not associated with your weight. Weight loss is such a circumstantial thing that it can be hard to control that number on the scale and it can be emotional to see it change or not change. Focus on fat loss, strength, endurance, flexibility and happiness.
Start a structured workout program
Now that you have set your goals, you need to create or find a workout program that is going to help you reach them. Regardless of what your goals are, you are going to need a program that has variety, that challenges your muscles, that includes a healthy dose of cardio, and one with proper recovery and corrective exercise techniques. You may want to look into hiring a trainer to give you a custom workout program. If this is out of your budget, I recommend checking out my MFit Membership. This is an extremely effective and affordable workout and nutrition program. I supply you with daily workouts, custom nutrition, grocery lists, recipes, daily stretches, and more. And all of this content in constantly updated so your body never gets too comfortable with a certain workout. MFit Membership is only $4.99 a month and certainly worth checking out.
Find your perfect diet
No one body is the same, so following a diet that some celebrity swears by does not mean it will work for you. It is going to take some trial and error and a little bit of math to find your ideal “diet” I put diet in quotes because the definition of the word is so fuzzy at this point. I want you to consider your “diet” your lifestyle. This isn’t a diet that will end after three months. This is a diet that you should be able to stick with forever. To find your ideal way of eating, first, determine your body type and how well you handle carbohydrates. Even before I started exercising I had an athletic body. I am not naturally very thin nor do I naturally have a lot of muscle mass and size. Carbohydrates, when consumed in a larger amount, make me gain weight. So I eat a diet that is fairly equal in protein, fat and carbohydrates or with slightly fewer carbohydrates. You are not me, you likely won’t eat this way. Mess around with how many grams of each macronutrient you eat a day. Track your food and see what brings you the most success.
Walk it off
Exercise and diet are only part of the weight loss equation. You also need to live an active lifestyle, which means walking and moving more all day. If you are thinking ‘that’s impossible with my job,’ it’s not. Just get up and move every hour. It’s not that hard. Everyone can do it. It’s only hard because you don’t want to do it and you aren’t used to it. In high school a bell rang every hour and you got up and moved around the halls. You were sent to the gym to exercise for 60 minutes. You were served protein and vegetables at lunch. That’s really all you have to do now as an adult, it’s just harder because there is more freedom and too many ways to get out of being healthy.