Holidays are amazing for sharing with family and friends, but it’s also a difficult time for exercise and dieting. But I also think that this break is necessary in order to see results, improve and it’s also a recharge opportunity!
If you want to restart for the new year, I have some tips to make it much easier and faster. Let’s get moving and motivated!
Make a list a list and prioritize your goals. Set your goals first: lose bodyweight, built muscle, gain strength, etc. It’s important to have a specific goal or even several goals. I always divide the weeks according to my goals! For example, the first four weeks, my goal will be to gain strength and some size and eat as clean as I can. The next four weeks I can change my routines and my diet to gain some muscle and the next four weeks I just want to reduce body fat to look leaner.
Find a good coach/nutritionist with experience. Contract a good nutritionist or a good coach who motivates you and pushes you to follow your personal goal. If you don’t have the option to hire a coach/nutritionist, read FitnessRx for Women magazine to guide you to find a healthy/fitness lifestyle.
Plan and cook your food— no more eating out! It’s easy to cook and freeze your food. You can measure using cups, teaspoons, tablespoons, etc. and then use small bags to freeze your food. Buy fresh vegetables, fresh fruits, nuts and food ready to eat and have a lunch box all the time with you. Use protein shakes or protein bars, but follow your macros and calories necessary for your personal goals. In my case I cook every Sunday and measure and freeze all my food. I add asparagus, broccoli and salads and just add oil and vinegar. Eat whole food and avoid processed, unhealthy options.
Start your exercise routine! Lift heavy to reduce body fat and regularly do cardio intervals. Walk more, use the stairs and push yourself to move every day.
Drink water. Water is necessary for hydration and for many health and body functions. Keep a bottle of water with you all the time and drink!
Drink green and white tea. Drink a cup of these teas every day! They are delicious and full of antioxidants.
Use spices to reduce bloating. Cinnamon and ginger are digestive aids that are often used to help with gassiness and bloating, according to Las Vegas nutritionist Andy Bellatti M.S., R.D.
Moderate carbs. Some people reduce carb intake, but my recommendation is to eat all macros in moderation and just adjust the quantities.
Add more greens in all your food. Healthy, tasty, easy and convenient!
Eat more often. Frequent meals curb your appetite! Don’t starve yourself or feel guilty— just start to select the better options for you.
Increase your protein. This will help you to feel less hungry! Protein helps to build muscle and helps with many other body functions. Plus, it helps you feel full for longer.
Have a positive mind! Remember that your thoughts sometimes drive your reality! You have to think that you can and you will! Believe in you and in your capabilities but don’t be unrealistic.
Relax! Don’t stress yourself— just relax and also do some activity that motivates you. Try meditation, yoga, breathing exercises or just take a walk.
Happy New Year and hope all of you a very blessed year!
