These things take time and require a shift in mindset.
Let’s say you’re on a tight schedule and barely have time for yourself.
In this case, you could exercise at home or break your workouts into smaller chunks.
Getting started is often the hardest part, especially for those with a busy lifestyle or stressful jobs.
With that in mind, here are 15 tips to keep your New Year’s fitness goals on track.
There are no hard rules as to how often you should hit the gym or go for a run.
Consider setting a minimum number of weekly workouts and take it from there.
What matters most is to find your own rhythm and plan things around it.
What you should probably do is alternate between short, intense bursts of exercise and low-intensity recovery periods.
Do it for 10 to 15 minutes at a time.
This applies to exercise, too.
If you repeat the same workouts week after week, you’ll eventually lose motivation and get bored.
“Diversifying your workout is all about exploring new ways to move your body.
Plus, your workouts will be a lot more fun.
Ideally, ask a friend or colleague to join you at the gym.
Your best bet is to choose a person with the same schedule and fitness goals as you.
Challenge yourself to lift an extra five pounds, run an extra mile, or try a new exercise.
Once you get the ball rolling, you may end up doing more than you planned.
Reward yourself for staying on track
Sometimes we all need an extra push to hit the gym.
After all, no one is immune to stress and other challenges that come our way.
You could even schedule a photo shoot for when you reach your fitness goals.
Some changes are subtle, and we often look at ourselves with a critical eye.
Before-and-after photos may serve as a motivational tool, notes psychotherapist Eliza Kingsford.
“There are times when the scale may not indicate how much progress has genuinely been made.
These photos can be fantastic for offering visual evidence of progress,” she said in an interview withMyFitnessPal.
Kingsford recommends taking progress pictures at regular intervals rather than waiting for the “after” moment.
What matters most is choosing an activity you might stick to.
Traditional gym workouts are not your only option.
Pilates, yoga, team sports, hiking, swimming, and horseback riding count as exercise, too.
You could also take dance lessons, try indoor climbing, or ride your bike.
The whole point is to pick an activity that fits your lifestyle and preferences.
Listen to your body
Working out harder won’t necessarily bring you closer to your fitness goals.
On the contrary, it could lead to fatigue, overtraining, and injuries.
Listen to your body and give it a break as needed.
Seek healthy alternatives to sugar
Nutrition and training are equally important.
However, this doesn’t mean you have to change everything at once.
Start by cutting back on sugar and simple carbs, such as potato chips and white bread.
Swap out sugar with stevia, fresh fruit, unsweetened applesauce, cinnamon, or pureed bananas.
Dietary protein increases satiety and keeps your metabolism up while maintaining lean mass.
For example, banana chips are often coated with sugar for extra flavor.
Some manufacturers also add sugar to low-fat snacks or gluten-free foods.
This ingredient is listed under different names on food labels,Virta Healthreports.
Fill up on high-volume foods
You might have noticed that regular exercise can give you the munchies.
“When we exercise, our bodies are burning fuel.
Physical activity also causes acute inflammation, increasing the stress hormone cortisol levels.
This chain reaction leads to increased hunger and cravings, saysShape.
One way to keep your appetite in check is to fill up on high-volume foods.
Each of these goals requires a different approach to nutrition and training.
If you’re trying to build muscle, you’ll have to take in more calories than you burn.
To lose weight, cut back on calories and increase your protein intake.
Also, note that not all calories are created equal, says aColumbia University answer board.
Ultra-processed foods, by comparison, have little or no nutritional value.
Some look pretty amazing and seem to know it all.
Trust yourself, stick to your plan, and the results will come.
Most importantly, follow your own path and do whatever feels good to you.
Not everyone wants to have six-pack abs or look like a runway model, and that’s perfectly fine.
