The holidays come and go and the extra pounds of weight on the body come… and well, sometimes those pounds don’t go. With the temptation of delicious foods, a few too many cocktail parties, and a busy schedule that had you wondering where you could possibly fit a workout in, you are probably feeling ready to get back on track this New Year.
However with a whopping 80% of New Year’s resolutions going unfulfilled, it doesn’t feel all that promising.
Does this mean that we should forget resolutions altogether? No, it would be crazy not to take advantage of the positive energy that is floating around this time of year.
Yet the traditional advice of drastically restricting calories and doing insane amounts of exercise, though well intended, is misguided.
Today I am going to share with you 3 unconventional pieces of health and fitness advice to tackle your weight loss goals going into 2017 and help you shed those unwanted holiday pounds without sacrificing your happiness and enjoyment in life.
- Don’t go super strict with your diet.
Yes I said it. Don’t resort to eating strictly egg whites and broccoli for breakfast and salmon and spinach for dinner. Sure, these are excellent choices from a nutritional standpoint but this approach is missing a crucial factor: sustainability.
I know it is tempting to eat clean, try Paleo, or attempt The Whole 30. However, at some point you will be faced with a giant piece of cheesecake and wonder how in the world you are suppose to fit it into your diet. While going super strict with your diet may initially generate quick results it is not a good formula for long-term success.
What to do instead? Include foods that feel satisfying to you in your weekly diet. This will look different to everyone but may come in the form of an extra piece of toast at breakfast, a little cheese on your salad at lunch, or a little piece of chocolate after dinner.
DO still eat your nutrient-dense veggies, lean proteins, healthy carbs and fats and all the food you know you should eat. Still try to avoid large portion of foods loaded with fat and sugar, but remember the following:
The more deprived you feel now will directly affect how much you overindulge at a later time.
Finding a moderate approach with your diet that you can implement consistently is the key to long-term success. The Club offers a nutrition program overseen by our Registered Dietician called Nutrition Master Pro, which is designed to help you learn to eat in a way that is balanced, healthy, and you actually enjoy.
- Prioritize weight training over cardio.
Cardiovascular exercise is great for your lungs, heart and can be a great mood booster, but is a mediocre strategy on it’s own for weight/fat loss. Weight training, on the other hand, promotes muscle building and a healthy metabolism.
Building muscle (this does not mean getting bulky) has a huge impact on your RMR (resting metabolic rate). This determines how many calories you burn throughout the day that is a much greater contributor to your overall calorie burn than just what you use during exercise.
This is exactly why burning 700 calories on your hour run may not be as beneficial as an intense 30 minute weight training session that leaves you utilizing more calories throughout the day.
Plus weight training offers the benefits getting stronger, improved functionality in everyday living, and can be used as a preventative method of exercise as you age. The more balance, core strength, and overall strength you have will help with fall prevention and in turn help prevent broken bones. This is a highly overlooked aspect of resistance training. If aesthetics are your jam that is fine too as it will also be your golden ticket in changing body composition.
Cardio may help you lose weight; weight training will help you change the shape of your body.
- Lastly, identify your biggest struggle.
What gets in the way of doing what you know you need to do? Do you forget to eat all day and binge at night? Focus on eating breakfast and packing healthy snacks for the day.
Is it hard for you to get up in the morning for your workout because of your Netflix marathon the night before? Limit yourself to one episode.
Do you open your cupboard to unhealthy choices because you don’t pick those items up at the grocery store? Make a grocery list of healthy choices.
Do you wander aimlessly around the weight room trying to figure out what to do? Hire a personal trainer to help put together a program for you.
Find a solution for your biggest struggle and focus on that alone until you have conquered it and then focus on your next obstacle.
You don’t need to try to do everything perfectly, just a couple things really well.
For more information on helping you reach your goals, contact personal trainer and Pilates instructor, Adele Jones, at extension 449 and set up a complimentary session.
Writer: Adele Jones
The Claremont Club 