Did you know that “Lose Weight” is the number one New Year’s resolution, according to a survey conducted by Statistic Brain Research Institute? I know it’s been on the top of my list before. And even if losing weight isn’t the focus, most people have aspirations to live a healthier, more fit life.
Two years ago, I re-focused my energy on exercising, eating well, getting more sleep and learning about alternative therapies such as essential oils, meditation, toxic-free living, supplements, etc. Now that all of this is part of my lifestyle, it’s no longer something I have to write down as a goal. It’s simply is who I am.
Today, I offer six easy tips to get fit in 2016. I promise that if your goal is to lose weight and/or live a healthier life, these six steps will get the ball rolling.
1). Interval training: If your excuse to not exercise is lack of time, try interval training which is an exercise regimen where a person alternates between aerobic and anaerobic activity. For instance, you may do 30 jumping jacks, 10 push-ups, 20 mountain climbers, hold plank for 30 seconds, 10 burpees, shoulder presses, then repeat. An interval training session can be as brief as SEVEN minutes to boost metabolism. There are apps, blog posts, websites and You Tube videos galore to help you find an interval training routine to fit your lifestyle and ability level. If you are one who likes to walk during your lunch hour, stop after every five minutes of brisk walking and do squats, lunges or tricep dips on a bench or chair. You don’t need any type of fancy equipment to implement interval training.
2). Drink more water, less soda: I have not drank soda in probably 15 years, and it is something I have never missed. I always, always have a water bottle with me. I love water so it’s not hard for me to drink it all throughout the day, but I know some people just don’t like the taste of water. Consider squeezing lemon or lime in your water to make it taste better. I also know of folks who have had success putting “drinking water” on their daily to-do lists. If your one who needs scientific evidence, listen to this: Your body is approximately 60 percent water; your brain is 70 percent water, and your lungs are almost 90 percent water. On a daily basis, for optimal health, your body must replace 2.4 liters — or about 2.5 quarts of water — through ingested liquid and foods.
3). Get enough sleep (7-8 hours): Put simply, good sleep heals and restores. Not only does sleep aid in cognitive functioning, muscle repair and mood, but adequate sleep can also help you lose weight. A study in the American Journal of Clinical Nutrition demonstrated that people ate nearly 300 fewer calories per day when they were well rested. When you skip quality hours of sleep, your body makes more ghrelin and less leptin. Ghrelin is a hunger hormone, and leptin is a hormone that tells you when you’re full.
4). Eat more protein, less carbs/sugar: At this point, this should be a no-brainer. While the Atkins diet may be extreme, most people today know that a diet high in protein and complex carbs and low in sugar will assist in weight loss. I have seen this time and time again in my life. If I gain a few pounds or my jeans get snug, I simply cut way back on carbs such as pasta, bread and pizza and up my intake of complex carbs, protein and whole foods (lean meat, raw veggies and hummus, fruit, cheese, eggs, nuts, etc.), and I lose five pounds quickly. Always, always consider how much sugar something has before consuming it. Our bodies have no use for simple sugars.
5). Be careful about late-night snacking: If you are eating enough protein and complex carbs throughout the day, you shouldn’t be hungry before bedtime. But if do feel hunger pains later in the evening, eating before bed is not the problem, unless the late night snack tips your daily caloric into the excessive range. In fact, if you choose the right evening snack, it can actually aid in weight loss by boosting metabolism and moderating your blood sugar levels. But you have to be very particular about what you eat. While protein is great to eat throughout the day, it can actually disrupt sleep. The best evening snacks are made up of good fats and good carbs, so some suggestions would be raw carrots and guacamole, apple slices and almond butter, or heavy cream mixed with fresh berries. Yummy!
6). Practice mindfulness/positivity: Often times, people eat because they are stressed or depressed. Practicing mindfulness on a daily basis can help you stay positive which in turn can help you make better food choices and refrain from emotional eating. Mindfulness is the act of being in the moment and using all senses to take in every the experiences of life. It may sound hokey, but I’ve only been really focusing on this practice for five days, and I already feel better. Whether it’s mediation, prayer, yoga, or simply sitting still and looking around you focusing on each and every thing you see. All these practices promote a sense of well-being which in turn will assist in weight loss and being fit.
Good luck, my friends. I don’t make promises unless I’ve experienced the results myself and in this case, these six tips have changed my life time and time again. When I begin to feel sluggish, unhealthy, depressed or stressed, I follow the above regimen and my life turns around. If it seems overwhelming, do one thing at a time. And remember, a habit is formed in 21 days. Turn these tips into habits and change you life.
Here’s to the healthiest year yet!