The new year is the perfect time to turn a new leaf and make a fresh start. Many of us make New Year’s resolutions that are health and fitness related (I definitely did). Whether you’re trying to start a new diet or commit to working out, it can be hard to start a new lifestyle from scratch. Here are some tips to help you keep your New Year’s fitness resolution.
1. Drink More Water
One of the quickest ways to eliminate unnecessary calories and sugar from your diet is to simply drink more water. Try to drink 1oz per pound of body weight each day. One gallon is 128 ounces, so if you weigh 128 pounds, shoot for one gallon. A lot of people mistake dehydration for hunger. Keeping a water bottle full and with you throughout the day can help combat hunger pains as well as keep you hydrated.
2. Prepare your meals in advance
I know the idea of “meal prep” seems extremely tedious, but trust me it beats the alternative of going into “oh sh*t, I don’t have food, what am I going to do? How am going to stay on track?” panic mode. Make preparing your meals a scheduled event in your weekly routine. Whether it’s cooking food in bulk on Sunday afternoons or preparing all of your meals for the next day at the same time each night, making it a routine and scheduled activity in your day or week will make meal prep easier to complete. (Need meal prep ideas? Check out some of the recipes I’ve posted in the Food section of my site.)
3. Eliminate trigger foods from your house
Everyone has that food (or foods in my case, yikes!) that if it is in arms reach, it will be devoured before the night is over. Maybe it’s flavored peanut butter (guilty!), candy, or a pint of Ben & Jerry’s… whatever it is, don’t keep it in the house! You know you have no self-control with this food, so why put yourself in a position to a) be constantly tempted and tortured looking at it in the cabinet or fridge or b) set yourself up for failure. Does this mean you should completely cut this food out of your life completely? Heck no! Have it in moderation, of course. But that is much easier to do when you don’t have the food at home. If you’re trigger food is ice cream, make a trip to the nearest Coldstone for a cone, but don’t buy a tub of ice cream so that it stares you in the face every time you open the freezer.
4. Stay Ready
It is so easy to make excuses to not stick to your diet or skip the gym. These days it’s almost too easy… long day at work, too tired, too sore, didn’t have time to prep your meals, your commute took longer than normal, etc. Preparation is key, fam! Just like you have your meals ready for the day, make sure that your gym bag is pre-packed and that you have your workout planned in advance. Knowing exactly what you’ll be working out (or what fitness class you’re taking) will save you time at the gym as you won’t be lolly-gagging (does anyone say that anymore? Can I bring it back?) around the weights and machines because you’ll have a plan to stick with. Having your bag ready the night before means you can just grab-n-go in the morning, whether you’re working out before work or after work, you won’t need to worry about running home to change. This will also combat the “I went home after work to get ready for the gym and I just decided not to go” occurrences.
5. Schedule Your Day
It’s already been alluded to, but scheduling your entire day is probably the best advice that I can give you when it comes to sticking to a new fitness and diet regimen. A healthy lifestyle change can seem like it’s too much to manage at first, but if you sit down and schedule out your week in advance, you’ll see how much time you really do have to dedicate to yourself. Fail to plan, plan to fail! Every Sunday afternoon while my food is cooking, I’ll get my planner out and look at my week. My workouts are meetings that cannot be cancelled or skipped, so if I have after-work activities to attend, I’ll make sure to move my rest day to that day. I’ll also review my workout split to make sure that I have enough workouts scheduled to match my split (i.e. if I have 4 workouts to do, I schedule for 4 days, if I have 5 workouts, I schedule 5 days of my “gym meetings”).
If one of your new years resolutions was to jump back into the fitness game, use these 5 steps to stick with it and get the results that you want. You deserve it!
Happy sweating, #fitfam!