- Work out how many calories you burn a day on average and eat this many (to maintain weight) or 20% less (to reduce weight)
- Swap one of your sugary snacks with a healthier replacement (e.g. a piece of fruit) each day. And yes I know fruit has some sugar in it but a banana over a Mars Bar will help you cut calories and provide less of a post sugar slump.
- Stop having cheat meals. Cheat meals create a restriction / binge / food as a reward mindset. Eat whatever you want whenever you want within reason without viewing food as good and bad.
- Eat protein. Aim to eat 1g of protein per kg of body weight. Will help you feel satisfied without overeating.
- Drink at least 0.033 litres water per kg of your body weight each day (so if you weight 60kg drink two litres a day). Fat loss, performance – hydration is so important to your health.
- Don’t exercise at all at the moment? Aim to complete a 30 minute session every week for a month, two 30 minutes sessions a week the next month and three 30 minutes sessions the following month. Boom = Exercise habit created.
- Increase your NEAT. However much you exercise aim to increase your non exercise movement by at least 10% each day (i.e. walk more)
- Get more sleep. Enough sleep every night will help with weight loss, stress, energy levels.
- Learn something new. Want to learn to do a handstand, swim, play netball? Practicing towards mastering a skill will get you moving without exercise being the main goal itself.
- Set yourself a challenge. Run in a race, do a Tough Mudder, compete in a swimathon. Setting a challenge can give you the incentive to get to your training sessions and maintain focus.
Ten ways to get ‘fitter’ in 2019
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Thank for sharing. I like your tip #7, about only increasing 10% each day. Sometimes I get super motivated and overdue it in my workout. Then, when I can’t repeat the effort again, I get frustrated. It is like all goals, make a plan, implement, look at your progress, and then adjust!
Richard Yadon | http://www.RichardYadon.com
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It’s a bit like training for a marathon. If you go from nothing to trying to do 26 miles you’re likely to fail but starting with 3 miles and increasing by a mile or two each week and almost anyone can get marathon ready! I think about all training in the same way- ease yourself in.
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