The New Year is almost here. Its time to look back at how the past year went, & plan your goals for next year! Is weight loss or fitness one of those goals? Did you make a weight loss resolution at the beginning of the past year? Did you achieve it…
Previously, we told you why most weight loss resolutions for the New Year don’t work. Here, we tell you how you can lose weight this coming year with the right weight loss goals. Don’t get on any crazy diets. Stick to a realistic diet plan. Add good foods to your diet (eg: green tea, almonds) and get some exercise. Before you know, the pounds will be melting away!
So, here are Fitho’s top 10 Weight Loss resolutions for 2010:
Lose 2 kgs: We know you want to lose 10 kgs, and get that celebrity body, but lets start with small steps. Let’s first target a weight loss of 2 kgs per month. This is the healthy rate for weight loss. For each month, target this weight loss, and track it. If losing 20 kg of weight is your goal, then in 10 months, you’ll be there. That’s much before the year ends!
Eat 1-2 fruits per day: Fruits are one of the best sources of carbohydrates for the body, along with vitamins, minerals and antioxidants. They taste great, and have a low glycemic index. Then, what’s stopping you from eating more. Most people don’t even eat one fruit per day. Start by targeting to eat 2 fruits per day. One with breakfast, one in the evening. That’s not too hard, is it?
Eat breakfast: Eat a healthy breakfast. Have eggs, milk, fruits, multigrain bread. We don’t recommend corn flakes, but eating them is better than skipping breakfast. Studies have shown that eating breakfast helps you avoid weight gain, than skipping it. Read about other eating habits to lose weight.
Drink less alcohol: Yes, sure drinking alcohol makes you feel like a rockstar, but you’ll be far from looking like one, if you keep drinking it. Besides, having a crap load of empty calories (list of high calorie alcoholic drinks), it also promote fat storage in the body. Excessive consumption of alcohol leads to hormonal imbalance and side effects. Eliminating alcohol completely is hard, so stick to only 2-3 drinks per week. Here is list of low calorie alcoholic drinks.
Get protein: Indian diets are very high on starchy carbohydrates. Wheat, rice, potatoes and other starchy foods dominate the Indian diet. Replace some of those carbs with protein, to help you build muscle and increase your metabolic rate. Here are some great sources of protein: whey protein, chicken, fish, eggs & vegetarian protein sources.
Workout: Yes, the dreaded one- exercise! Join the gym or get a weight loss plan. Paying for it, is one of the best ways to ensure that you stick to it. Don’t target to workout 6 times a week. For the first month, target to workout just 2 times a week. First make working out a part of your routine, then increase the frequency. If you hate working out, then join a class- power yoga, spinning, aerobics, kickboxing … Or play a sport to burn calories.
Go for a walk: If you are not doing any exercise currently, start with a walk. Jogging is better than walking, but its important to start with some exercise.
Desserts: Skip it, or share if you can’t skip. Desserts like chocolate cake, are loaded with calories from sugar and saturated fat. Besides the calories, read how sugar makes you store fat.
Try this simple healthy dessert recipe – give you 1 serving of fruit (bananas are good for weight loss) & unsaturated fat, that’s good for your heart. And see this list of the healthiest & unhealthiest Indian desserts & sweets.
Reduce processed foods: You’ve heard it before. Eat less processed foods. Avoid white bread, biscuits, juices, chips, etc … the list can go on. Easy to say, hard to do. So, to start, pick one processed food in your diet and eliminate that. Let’s show you how the numbers work: One slice of white bread is about 80-100 calories. Reducing those 2 slices of white bread a day over a year, equals a calorie reduction equivalent to a weight loss of almost 9-10 kgs!
10 minutes: Too busy to join the gym or go for a walk? If nothing else, do some light exercises at home, or in the park. Skipping is one of the best calorie burning exercises. Got some stairs around you? Climbing stairs as exercise to build muscle tone and incinerate fat. Try some pushups, squats to increase your metabolic rate. Both men and women can perform them easily.
Goals are great, but without the right plans, they’re hard to achieve.Author Information - this article is written by a wellness coach @ FitHo