For most people, the start of a New Year is a chance for a fresh start. How many times have you heard someone say, "This (insert year) is the year I get in shape and lose weight!" We love when people decide to take control of their lives and health, but sadly most people fall off after a few weeks or months into the year.
Did you know over 45% of Americans made some sort of health resolution for 2017? According to StatisticBrain.com, 21.7% of people resolved to eat healthier and lose weight (http://www.statisticbrain.com/new-years-resolution-statistics/).
Most resolutioners fall off the wagon because they try to do too much at once, or lack a solid plan. Follow these simple tips to create a long lasting change in your overall health and wellness:
1) Plan- For anything to be successful, a plan MUST be put into place. I'm not saying that you need to be a crazy Type A person with spreadsheets, lists, timelines, and Post It Notes (no offense to my Type A friends out there...I love spreadsheets and lists!). A plan can be as simple as sitting down every Sunday morning and planning out the upcoming week's meals (making sure you have the right foods in the house) and scheduling exercise 3-4 times a week into your calendar. The point is to make sure you devise a plan (do not over complicate things!) that you can stick to and hold yourself accountable with.
2) Small changes- Without going into too much psychology, we know on average it takes 21-30 days to form a new habit. As part of your overall health plan, include small, realistic changes that you can make every 2-4 weeks. This approach works extremely well for our busy clients! It could be something as simple as this:
Week 1: Drink half my body weight (in oz) of water
Week 2: Walk or jog an extra 10 minutes after my workouts
The point is to add small changes that become part of your lifestyle.
3) No "Diet"- So you're never going to eat another cookie again.. *facepalm*. Diet is probably the biggest change people expect to make. I could write a whole blog series on dieting, but for the sake of your time, let's just say that DIETS DO NOT WORK. They aren't sustainable and almost always, people will regain the weight. As human beings, we need CARBS, FATS, and PROTEIN to function. At Progressive Athletics, we don't believe in diets. We believe in eating a majority of "healthy" foods with some flexibility for a treat every now and then.
4) Ease into a Routine- For physical activity and nutritional modifications, you always want to give your body time to recover and adapt. If you live a sedentary lifestyle, running to the point of exhaustion 7 days a week is not the best approach. Long story short: Listen to your body, learn how to exercise properly, and remain injury free.
5) Eat more Protein- Okay, this last tip is a little out there, but if you know us, then you know we are strong advocates for protein. Most Americans do not consume nearly enough protein. Recent studies have found that by adding more protein into one's eating, you can significantly alter your body composition and weight. For all of the wonderful benefits and recommendations of protein, click here!
Cheers to a new year and a stronger you! Stay healthy, my friends.