Date Posted:7 January 2020
Why is it that we find ourselves in the same scenario year after year. We make our New Year resolutions with the same list of 'losing weight' and/or "get healthier" goals. But by February, we go back to our same old bad habits of eating junk food and letting our gym subscription go to waste.
There are principally two reasons why we set ourselves to failure and why it never works out. One is not setting smart targets and two is not committing seriously to these goals. After all, we’ve always done it this way for the past years and well… it is hard.
Well, let’s make this year different. While it is not realistic to take on all 10 goals for the year, at least you’ll learn how to apply some basic principles in setting New Year resolutions, especially when it comes to weight loss and staying healthy.
What do you really hope to achieve when you’ve set a ‘vague goal’ such as losing weight. How much weight? How do you plan to do it?
Once you nailed these questions, it becomes quite easy to set SMART goals — Specific, Measurable, Achievable, Relevant, and Time-framed.
Which do you think is a better and smarter goal?
I’m going to lose weight this year
I’m going to lose ten pounds this year
Right, the second one checks all the SMART boxes.
Now that we’ve jotted down your smart New Year resolution. The next thing to do is to figure out what is required to achieve it. Start writing a training or exercise journal. Even professional athletes do it, so why not you? It is as simple as logging in your daily weight, what workouts you’ve done, and your diet.
It might seem like a bit daunting especially with the fear of having evidence of your potential failure written (and judging your loss of control). But other than that, you’ll find that keeping a journal is quite fascinating and motivating. When you keep a journal, you can easily point out which types of workout actually work for you. After all, there’s a ton of workouts such as pilates, yoga, lifting bars with weight plates, or running.
When you paid a whole year’s worth of gym subscription you will have to follow through your workout plans, else you are wasting a lot of money. This way you’re not only motivated to go to the gym but also feel like you are getting your money’s worth. However, if this is not something you can afford for the time being a monthly subscription will do to push you in the direction of the gym.
Not having enough time to hit the gym or unable to afford a subscription does not mean you are without options. When a gym is not something you care to try, then find every chance you get to stay on your feet.
Instead of driving to the nearest store, try walking. Put on an old tee shirt and compression yoga pants and run around the block, for thirty minutes at least. Use the stairs instead of the elevator or escalator. Don’t call for delivery, go to the fast-food chain and personally place the order yourself. The most important thing is to recognise the difference between “I can’t” and “I can’t be bothered.”
It is no use going to the gym every day when you are not eating healthy. The key to weight loss is actually taking in fewer calories than you burn.
Increasing the portion of fruits and vegetables help control weight since it makes you feel full while taking in less fat and calories. It does need to be boring or unpalatable. You can make a smoothie or juice so it is easier to consume. Other than helping you lose weight, fruits, and vegetables significantly reduce the risk of cancer and other chronic diseases.
There’s no use increasing your portion of fruits and vegetables when you do the same for all of your meal components. This would only lead to overindulgence and consuming more calories than is recommended. Ultimately, when it comes to meal plans, it is about portion control. There are hacks you can actually use so you avoid overeating. First off, use smaller dinnerware (especially the plate size). Second, when eating out make sure to ask for a half-portion size. Restaurants often serve more than twice the standard food serving.
Often when one says to stay hydrated, it does not mean one litre of water will do for the whole day. Worse is staying hydrated with fluids other than water. Although there is no scientific study to prove that you should drink two litres of water per day, regularly active people need this much at least.
The recommended fluid intake for adults is approximately 1ml per calorie of food intake. This means a person with a 2,000 calorie diet per day will require 2000ml (68 oz) of fluids. Buy a 1000ml water bottle so you can keep track of how much you’ve already consumed. A water drinking app will also help to keep track of the amounts as well as the last time you’ve had a drink.
Find a new hobby that helps you lose weight and de-stress at the same time. Sometimes you need to add a bit of variation to your activities so shedding the pounds does not become boring. Here is a list of things that most people do when outside the gym — hiking, horseback riding, dance classes, surfing, rock climbing, pole dancing, frisbee, biking, rowing and more.
Making a healthier decision is only one small step into doing it and often than not there will be lots of temptation. So enlisting a buddy with the same weight loss goals will help keep both of you on the right track. It always feels good when you know someone supports you and believes in you. On the flip side, avoid negative people who make you feel bad about your positive choices. Keep a straight line and always look forward.
You don’t need to be too intense in your training. Leave room for relaxation. Go to the spa, have a cheat day where you can eat your favourites, treat yourself to a movie, go out and party. When you are too intensely focused on your training at the onset, sooner or later you’ll get tired and abandon your plan. As the proverb says, all work and no play makes Jack a dull boy. It certainly applies to people with a rigid set of workout schedules and routines.
Morgan Sports is one of Australia’s largest B2B provider of combat sports equipment and functional fitness equipment. We leave these tips so you can end the year 2020 fulfilled and happy with your choices. We are always here to help you get your clients to feel stronger, fitter and healthier.
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