Are you on track for your New Year’s goals?
- Posted ByCustom Fitness
- InNutrition, Personal Training
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Wow, the first week of the New Year has already flown by …Are you staying on track for your New Years Goals
According to Statistic Brain, “Losing weight”, was the number one New Year’s resolution made. Not too surprising, eh?
38% of all resolutions for 2016 were weight related … Staying fit and healthy, stopping smoking, and getting organized, were at the top of the list as well. On the same list for 2015, Staying fit and weight loss, were number one and two.
With every year that passes, losing weight seams to be one of the top resolutions on any list you find. If weight loss (I prefer fat loss) is one of your “goals”, then keep reading.
I hope these tips will help.
1 Don’t be fixated on a number.
If wanting a certain number is all you’re looking at, you might be disappointed. Your body weight will go up and down as time goes on. When you start exercising with resistance, your muscles will react to the stress of the weight and you’ll gain a bit from more water going into the muscle. This is a good thing, as long as you don’t stare at the scale everyday. When you cut back on carbs, you’ll lose weight from the carbs (that you used to eat) not absorbing water. Carbs will absorb three times their weight in water.
2. Be more clear about what your goals are.
Don’t be vague with what you want. Goals need to be S.M.A.R.T. Specific, Measurable, Attainable, Realistic and Timed. “Get in better shape” is not Specific. You need to do some sort of assessment to know where you are now and then reassess as you work toward your goal. Make sure you set goals that you can achieve … Is a goal of doing a 10k run in 45 minutes (next month) attainable, if you currently can’t run 5k in 45 minutes?
Create a timeline for your goal. It’s easy to say I want to lose 10 pounds, but without a deadline, I doubt you’ll ever get there.
3. Gong to a gym if you hate the gym.
Why put yourself through this? Gym owners love the people that join their gym in January. Over half of them never make it past March. You’ll be paying for the administration fees, initial assessment, monthly membership fees, all because, “it was a good idea at the time”.
I’m not saying going to a gym isn’t a good idea, but I know of a lot of people who have memberships and don’t go. If you share the same goal with a friend or family member, perfect, join with them. It’s harder to not go if someone is waiting for you.
As an alternative to the gym, you could join one of the many “Meet up” groups, or a fitness class outside a gym.
4. Don’t push the numbers.
This kinda goes with number 2 up above. I’ve heard of all these diet plans that will help you lose 10 pounds in a month, or even 7 pounds in the first week. The problem is that you’ll be expecting a huge weight loss every week. What you have to remember is that weight loss is not very specific. Fat loss is. Weight is calculated as fat, muscle and water. When you go on these crazy diets, you loss a lot of water first then the fat AND muscle come next.
Any weight loss goal of more than 2 pounds a week is going to be more water than anything else. First think if the calculated calorie loss. There’s 3500 calories to a pound of fat. That’s 500 calories a day. If having a deficit of 500 calories is only one pound, can you imagine having a deficit of 1000 calories per day? Now, a deficit can be eating less and exercising more, but a 1000 calories a day???
One more tip here for you…
5. Don’t cutting out all the “bad” food.
I’m sure you’ve heard of the 80/20 rule, right? If not, it’s where you eat healthy 80% of the time, so you can splurge 20% of it. Now remember it’s 80% healthy…:)
If you try to eliminate all the processed food, candy, cakes and cookies that you used to eat, your goal won’t last too long. Change a bit at a time. If your diet right now is 50/50, start with 60/40. Stop the snacking when bored and add more water as the basic start. Drinking 16oz of water before you do anything in the morning is a great way to start the day.
If your body is getting a regular influx of water, you’re more likely to not store extra water. Trendy type diets are a great way to trash your metabolism. Stay away from diets that say everything you eat except _______ is crap. Diets won’t help you live the rest of your life comfortably. Just change your lifestyle to something you can handle for the long run.
Thank you for reading and to give you a helping hand check out my goal setting sheet here. If there is any way I can help, please don’t hesitate to contact me.
I’ll be sending out the BLOG every other week now and would like your help. Please keep sending in your questions and it might be the next topic of our next BLOG.
Have a great new year!