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5 Tips for Sticking to a Healthy Diet

5 Tips for Sticking to a Healthy Diet

One of the most common problems with a healthy diet is that it’s difficult to stick to it after a few days have passed by. Some of us struggle with just one day, while others can keep going for a few months before giving in and reverting back to old ways. Here are some tips which will hopefully help you to stick to a healthy diet for longer.

 

1. Don’t see it as a diet

Its Not A Diet 

It’s a common saying, but you need to see it as a new way of eating and a new lifestyle rather than a diet. The word ‘diet’ can make us feel like we’re restraining ourselves from enjoying food and having to sacrifice lots of things that we want. When you change your attitude towards it, you’ll be able to stick at it for longer without feeling like you’re ‘on a diet’.

 

2. Put pressure on yourself

 Put pressure on yourself

If you keep it a secret and don’t discuss it with anybody, it’s easy to give in or have cheat days here and there. Whether it’s discussing it with your friends at the weekend, blogging about it on your own personal website or posting on Facebook about how much you’ve lost or a new recipe you’ve tried this week, give yourself a little bit of healthy added pressure to keep you going.

 

3. Set smaller targets

Set smaller targets 

Giving yourself one big target can make it seem impossible to reach. If you need to lose 50 pounds, break it down into smaller goals. Start off by attempting to lose 10 pounds over the next 2-3 months. When you hit that target, you’ll already have that feeling of achievement, and you can work towards losing the next 10 pounds.

 

4. Try new foods

 Try new foods

Diets and healthy eating plans get boring when you don’t mix it up a little bit and try new things. Have you never cooked prawns and want to try them? Buy some and check out some easy recipes online. Maybe you’ve heard lots about tofu and are curious to see what the fuss is about. There are loads of new foods out there that you won’t have tried before, and even if you’re struggling to find new foods you’ve never eaten, you’ll definitely be able to discover new recipes and different ways of cooking that will spice up your meals.

 

5. Take pictures

 Take pictures

Progress pictures are one of the best ways to help yourself stay on track. Seeing the number on the scale change can be motivating, but seeing yourself before and after adds a whole new dimension.

 

5 Steps to Begin a Weight Loss Program

5 Steps to Begin a Weight Loss Program

 

Getting started on a weight loss program is often exciting and scary at the same time. On the one hand, it feels like a brand new beginning and on the other, you may feel overwhelmed that there is so much to do and you don’t know where to start.

This blog post will give you 5 crucial steps that you absolutely must have in place before embarking on a weight loss program. Getting these right will make all the difference between success and failure.

The hard truth is that the majority of people give up on their weight loss goal once the initial excitement starts to wane and the going gets tough. To prevent this from happening, the first step that you need to take will be to define your why.

 

Writing down your ‘why’

Writing down your ‘why’ - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

There must be a reason that you’ve decided to lose weight and the reason is almost always an emotional one. Maybe you want to look good for your partner. Maybe you’re attending a high school reunion and want to turn heads at the event. Or you could have young children and you want to stay healthy for them.

Whatever the case may be, there is a reason somewhere deep down in your heart. Your job is to discover what it is and write it down. This may seem like an insignificant step… but it’s the MOST important one.

During times when you’re feeling down and the results are not coming fast enough, you will be able to look at your ‘why’ and keep going. The juice must be worth the squeeze and if your why is strong enough… you will stay the course.

 

Tracking your progress

Tracking your progress - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

This is another important step. Weigh yourself on a scale and write down your weight. You should also take photos of yourself before embarking on a weight loss program. Use a measuring tape to measure the circumference of your arms, thighs, waist, etc.

All these will be very useful when tracking your future progress. Sometime the numbers on the scale may not tell the truth because while you may have lost fat, your body may have gained muscle. In times like these, the photos you take will serve as a good indicator of your progress.

 

Plan your training program

Plan your training program - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

You will need a mix of strength training and cardio in your workouts. You may also wish to include some flexibility training and meditation. Plan out when you will do the different exercises and what you’ll be doing.

It’ll be a good idea to plan it all a week in advance so that when the day comes, you go to the gym with a plan to execute. You do not want to be walking around the gym aimlessly just using whatever machines are available.

 

Cleaning up your diet

Cleaning up your diet - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Over 80 percent of your efforts should be spent on watching your diet. You want to eat clean food that has all the nutrients that your body craves. Most people become overweight because of poor food choices.

It will be good to start a food journal to see where you’re slipping. Slowly and surely eliminate all these negative food choices and aim to eat clean. It will be an uphill task. In fact, this is the most difficult part of losing weight.

Changing your eating habits is imperative to losing the excess pounds and keeping them off.

 

Motivating yourself

Motivating yourself - 5 Steps to Begin a Weight Loss Program - Nottingham Personal Trainer

Last but not least, do watch weight loss motivational videos or read motivational books. You can find these videos on YouTube. Look at body transformation pictures, etc. Follow fitness personalities on Facebook and Instagram.

Constantly exposing yourself to positive information will keep you interested and on track. It is inevitable to lose motivation every now and then. This step will help you keep going even when you’re running on fumes.

Implement these 5 steps and your weight loss program will be successful and you will reap the rewards.

 

 

Why Focusing on Weight Loss Over Fat Loss Can Be a Mistake

Why Focusing on Weight Loss Over Fat Loss Can Be a Mistake

When on a weight loss mission, one tends to feel over the moon when the numbers on the weighing scale drop. But, what exactly is being lost? Is it muscle, fat, water weight, or all the above? The truth is, a weighing scale simply cannot shed light as to what changes are happening within the body. And, this is why you should stop basing the success of your weight loss plan on how much you weigh. What you should do instead is focus more on fat loss than weight loss. So, what is the difference between losing weight and losing fat? This article offers some insight on the difference between these two outcomes and why fat loss is better than weight loss.

 

Weight Loss Vs Fat Loss – What’s The Difference?

The body is made of several components including muscle, fat, water, bones, organs, and other tissues. Exercise and diet tend to have a direct impact on the muscle, fat, and water parts of the body. Therefore, depending on what you eat and how often you exercise, you can lose, gain, or manage your current water, muscle, and body fat percentages.

With weight loss, you will be losing fat along with muscle mass and water. Fat loss on the other hand, simply entails losing only the stored excess fat in the body.

 

Why You Should Focus More on Fat Loss and Not Weight Loss

Weight loss is so possible that anybody willing to put an effort can do it. Simply follow a low calorie diet and start engaging in regular intense physical activity and you will find yourself losing weight. Unfortunately, losing weight in this way means that you will lose both muscle and fat as well as any extra water in the body. Not only is this unhealthy but it also puts you at a greater risk of gaining back all lost weight and more. This is why fitness experts suggest that you should aim at losing fat and not just mere ‘weight’. What’s more, fat loss leaves you looking younger and more attractive while boosting fitness level, increasing strength, and improving overall health.

The best part of focusing more on fat loss however is the fact that you get to prevent muscle loss. Muscles offer 2 key benefits that help with fat loss. These include:

  • Higher fat burning potential: Muscles contain these tiny fat-burning powerhouses referred to as mitochondria, which perform the all-important task of metabolizing fat. Generally, the more mitochondria you have, the greater your body’s ability to burn fat. So, if you want to be successful at shedding excess fat, it is vital that you preserve muscle or even gain some.
  • Increased metabolism: Body muscle is active tissue that requires constant energy to maintain itself. So, the more the muscle percentage in your body, the greater the amount of energy your body will need just to function properly. This high demand on energy will see the body burn fat constantly at all times even when you are sleeping.

With the metabolism boosting and higher fat burning benefits of muscles, it is obvious that muscles are essential if you want to get into proper shape. So, make it a point to focus more on reducing body fat rather than losing weight along with muscle mass when you decide to overcome being overweight. The key to losing fat while maintaining muscle is to simply eat healthy as well as engage in both strength and cardio training. The scale might show no changes or even an increase in body weight while losing fat and building lean mass. However, as long as you are losing fat and gaining back the weight in muscle, you are well on your way to being healthy and enjoying improved fitness and body physique.

 

How to Deal with Weight Loss Setbacks

How to Deal with Weight Loss Setbacks

Weight loss is one of the most common fitness goals among regular gym goers as well as dieters. It also happens to be the most common fitness goal that ends in failure with studies showing that as much as two thirds of weight loss dieters end up heavier than when they started out while a staggering 95% of weight loss plans fail.

Getting rid of unwanted body fat is a long and tough process that is usually riddled with setbacks. The main thing that separates the successful weight losers from the unsuccessful ones is how one responds to setbacks. So, before you think of throwing in the towel, consider these measures on how to how to deal with weight loss setbacks.

 

Eliminate the Culprits in Your Weight Loss Plan

When you hit a weight loss setback, the very first thing you should do is try to get to the bottom of what is causing your progress to grind to a halt. Take a hard look at your diet and workout plan as well as your calorie-tracking system to ensure everything is on the right track. Knowing what is causing the setback will make you better equipped at avoiding it in the future. Are you sleeping fewer hours than usual? Are you eating more outside than at home? Perhaps you have been eating significantly less than you normally do. Make sure to be very thorough when examining your weight loss plan as even the smallest of indulgences such as taking little tastes while preparing dinner or stealing a couple of fries from a friend’s plate can trigger a setback in your gains.

 

Switch up Your Workouts

One of the main causes of a setback with weight loss is being stuck in a rut. Doing the same exercise over and over will see your body adapt to the routine and eventually stop responding to workouts. To get out of such a situation, you will need to switch up your workouts. Increase the intensity of your workouts, introduce new and fun routines to your workouts, or do more of weight lifting and strengthening exercises. Any change is good as it will challenge your body anew and therefore prompt it to continue losing fat.

 

Get Rid Of Accumulated Water Weight 

Sometimes, weight loss setbacks can be caused by an accumulation of water weight within the body. Excess water retention will leave you feeling puffy, bloated, and heavier making it seem like your weight loss endeavours are having no effect. The good news is that it is quite easy to get rid of excess water weight. Simply drink more water. As long as the body is getting enough water, it will not resort to holding onto every drop of water you consume.

 

Move More

Instead of giving up when the going gets tough, simply start moving more. The best way to keep weight loss continuous and consistent is to burn more calories than you consume. So, find simple ways of moving more. Increase the frequency of your workouts, walk more whenever you can, take the stairs instead of the elevator, park your car further from the office, engage in simple exercises while watching TV, and so on. The more you move, the more calories you will burn, and the leaner you will become. What’s more, physical activity boosts mood and can therefore act as a great motivation booster.

 

Whether caused by something you did (e.g. overeating) or something completely out of your control (e.g. injury or sickness), weight loss setbacks are almost always a guarantee with weight loss. How you deal with the setback will determine whether you will be successful in reaching your weight loss goal. These tips will help you keep pushing forward when you feel like giving up.

 

What is a Healthy Rate to Lose Weight? (And Why You Shouldn’t Try to Lose It Quicker!)

What is a Healthy Rate to Lose Weight?

Like most people, if you are trying to lose weight, you probably want to see fast results. According to health experts however, fast weight loss is actually the least effective way of trying to get into shape. What’s worse, losing a lot of weight too quickly can be dangerous. So, what is the right way of going about weight loss? This article sheds some light on how to lose weight safely and keep the lost fat from creeping back in.

Why Fast Weight Loss is Bad

If you are looking to enjoy permanent results, trying to lose weight too fast is a bad idea. This is because fast weight loss can only be achieved through an unhealthy diet that either restricts certain foods, entails the consumption of only liquids (juice, soup, etc) over a period of time, or involves a dramatic cut in calorie intake. While such diets are fast acting, their results are often short-lived, as the instant you resume normal eating habits, you not only gain back all lost fat but also pack on some extra fat.
In addition to being short-lived, fast weight loss can also cause some dangerous side effects on the body. Rapid weight loss not only results in significant reduction of body fat but also sees the loss of water weight and lean body mass. This in turn triggers all manner of negative side effects ranging from irregular heartbeats, to anemia, to formation of gallstones, to lowered metabolism rate, and more.

 

What is the Recommended Healthy Weight Loss Rate?

When it comes to weight loss, a gradual but consistent reduction in body fat offers the safest and most effective way of ensuring permanent results. Gradual and consistent weight loss gives the body enough time to adapt to the changes, helps prevent the health risks that come with fast weight loss, and greatly reduces chances of any lost weight from creeping back in. Following this concept, health professionals place the healthy weight loss rate at 1 to 2 pounds a week. This loosely translates to burning 500 to 1000 more calories than you consume each day.

 

The great thing about the recommended healthy weight loss rate of 1 to 2 pounds a week is that it is quite easy to achieve. All you need to do is eat less and exercise more than you usually do. For instance, with simple dietary changes such as choosing low calorie foods, reducing portion sizes, avoiding sugar-rich snacks, and going for low fat versions of dairy products, you can effortlessly slash around 250 to 500 calories of your normal daily intake. Combine this with regular activities that burn around 500 calories (e.g. an hour of Zumba, 40 minutes of martial arts, 45 minutes of running up & down a flight of stairs, or an hour of tennis) and you will be well on your way to achieving a healthy weight. For best results go for weightlifting and strengthening exercises as well since they increase muscle mass and resting metabolic rate thereby enabling you to burn more calories. A fitness tracker will make a great investment too, as it helps you to easily monitor your calorie input and output and therefore achieve the targeted caloric deficit.

 

Stop Using Food as a Reward

How to Stop Using Food as a Reward

Using food as a reward is a very common habit among dieters and fitness enthusiasts. Therefore, it is no surprise that quite a number of people who exercise regularly feel that it is okay to indulge in some heavy eating after a grueling workout. After all, it stands to reason that filling up on food to replenish energy would be fitting after burning hundreds of calories during intense workouts.

While there is nothing wrong with a little snacking after a workout, overdoing it can send you into a weight plateau or worse, see you gain weight despite all your hard work. So, if you want to get the most out of your workouts, it is essential that you stop using food as a reward. To help you with that task, here are a few ideas on how you can hold back from overeating after a strenuous workout.

 

Keep Full on Less Food

Keep Full on Less Food - Stop Using Food as a Reward - Nottingham Personal Trainer

One effective trick to stop using food as a reward is keeping full without driving consumption up. A full stomach will not crave for food. Consequently, you will not feel the need to treat yourself to a massive post-workout feast. A good way of staying full is to include foods that have a satiating (filling) effect into your diet. A few examples include protein packed, fibre-rich, and whole grain foods.

Alternatively, you can schedule your workouts right before major meals but still making sure to fuel for your exercise session as required. This way you can eat to your satisfaction after a workout and consequently avoid packing in extra calories later in the day.

Drinking plenty of water throughout the day is another way that will help keep your belly full and cravings under control.

 

Keep Sugary Treats Out of the House

Keep Sugary Treats Out of the House - Stop Using Food as a Reward - Nottingham Personal Trainer

 

Avoid keeping a stockpile of sweets, chocolates, ice cream, and other sugary treats in your refrigerator or kitchen pantry. The presence of these treats increases chances of falling victim to using food as a reward.

 

Make a List of Things That Make You Happy

Make a List of Things That Make You Happy - Stop Using Food as a Reward - Nottingham Personal Trainer

Create a list of things you enjoy doing but normally do not get to do. It could be a day at the spa, a shopping spree, a night out with friends, movies you have not got around to watching, or any fun activity that does not involve overindulging in food. Keep this list close by and make it your go-to option for treats whenever you feel like rewarding yourself for sticking to your diet or getting through a hard workout.

 

Change Your View of Exercise

Change Your View of Exercise - Stop Using Food as a Reward - Nottingham Personal Trainer

Most of us look at exercise as a difficult task that requires a lot of effort to accomplish. So, when we have a good workout, we feel the need to reward ourselves with a heavy meal. This trap all too often leads to overindulgence, thus driving up calorie intake and messing up weight loss or muscle building progress. One very simple but effective way of stopping this cycle is to view exercise in a new light. If you start looking at exercise as something fun and necessary for enjoying overall health and fitness, you will not feel the need to reward yourself for reaching a huge milestone in your fitness journey.

 

Remember Your Fitness Goals

Remember Your Fitness Goals - Stop Using Food as a Reward - Nottingham Personal Trainer

Lastly, when everything else fails, simply remind yourself why you started exercising and/or dieting in the first place. Perhaps you wanted to drop extra pounds to improve overall quality of life. Or, maybe you simply wanted to get a ripped physique. Whatever your fitness goals are, think and meditate over them. After that, take stock of how far you have come and how much closer you are to achieving your fitness goals. By assessing your progress and looking forward to reaching your ultimate fitness target, you will definitely think twice about jeopardizing your progress for a tub of ice cream or some chocolate bars.

 

Key Components Of A Full Body Transformation

5 Key Components Of A Full Body Transformation

When you begin a new diet and exercise routine, your goal is to see a full body transformation. However, for most people, this just isn’t the reality. They find themselves unable to reach their goals, and then they end up giving up and reverting to their old habits.

The reason that so many people struggle to reach their goals is that they are missing one of the five key components to reaching a full body transformation. Read on to find how what the five key components are and how you can make them work best for you.

 

Diet

Perhaps the most important part of any body transformation is the diet that you are eating. A simple internet search is going to find you a wide range of options. Ultimately, you are going to want to select a diet that doesn’t cut anything out of your diet completely.

When you cut something out in its entirety, you are more likely to cheat because you are going to miss that food. Instead, focus on getting a healthy number of calories and ensure that those calories are coming from healthy food sources.

Find out what number of calories you are going to need to consume on a daily basis to meet your goals and work out where you are going to get those calories from. Remember to consider how much sugar, carbohydrates, fibres, and protein you are getting from your dietary choices, as well as the rest of your vitamins and nutrients.

 

Exercise

Like with diet, you are going to be able to find a wide variety or exercise routines and options by doing a little bit of research. Choose an exercise plan that you are going to be able to stick to. Start with small changes and work your way up.

If you aren’t exercising at all, walking for even fifteen minutes a day to begin is going to help you to see results. Try to choose exercises that are going to work your entire body in a rotation, focusing on different muscle groups on different days of the week.

It is also important that you don’t forget about your cardio exercises. Remember, you can have fun with your exercises, look for classes that appeal to you to make it easier to stick to.

 

Mind-set

Your mind-set is going to make the biggest impact on whether you are successful with your body transformation. If you are of the mind-set that you aren’t going to be able to reach your goals, you aren’t going to reach them. telling yourself things like “I don’t have time to work out” or “I don’t know how to eat healthy” are going to sabotage your chances of success.

Instead, tell yourself that you are important enough to make time for and that you can learn how to make healthier food options. Then follow through and prove to yourself that you can do it.

 

Motivation

What is your motivation to transform your body? Perhaps you are going on a trip, and you want to drop some extra weight, or maybe someone close to you was just diagnosed with a health disorder, and you don’t want to be next.

Your motivation is personal to you, and there is no right or wrong to what can motivate you to want to be healthier. Whatever your motivation is, remind yourself of it on a regular basis. put up motivational pictures where you are going to see them or use motivational quotes.

If you can find someone who understands your motivation, that is a great person to rely on for support and to remind you of that motivation.

 

Support

You aren’t going to be successful if you don’t have some form of support during your journey to a body transformation. Changing your diet and exercise routines takes a lot of work, and it is easy to get discouraged. You might not have anyone who you know personally that would be a good support for you, but that is okay.

You don’t need to have someone who is physically present to support you. There are many online forums that are full of people who are taking the same journey as you and are going to be more than willing to support you.

When you have a bad day and eat something that you shouldn’t, and a day that you don’t work out the way that you meant to, having a support person to encourage you and help you through the bad days is going to be the difference between your success and failure.

Reaching your goal of a full body transformation isn’t going to be easy. However, there are some key components to ensuring that you are successful.

By ensuring that you have the right diet and exercise plan as well as motivation and support you are going to ensure that you are in the right mind-set to make your goals and do everything necessary to achieve your body transformation

Habits Of Super Fit People

5 Habits Of Super Fit People

Have you ever noticed that some people find it incredibly easy to lead a healthy life and exercise regularly, while others can barely manage to get enough motivation to go for a run once a month. In some cases, certain people will work out every day for a couple of months, only to return to their old sedentary ways and unhealthy eating habits after a certain amount of time.

So, what’s the secret behind being able to exercise and maintain a healthy diet all of the time? Here are 5 habits of super fit people that will show you what type of mentality is needed for leading a healthy life.

 

Having Fun

If exercising feels like something you have to do, then don’t expect to have a lot of motivation to work out in the long run. People who are successful in maintaining a healthy lifestyle always find a way to feel enjoyment and fun when they’re working out or following a diet.

Learning to cook new foods and having friends over to try your meals or exercising with someone close to you is always a great idea, as it will make you look forward to leading a healthy life. Ideally, you should be constantly experimenting and trying new things to stay fit.

 

Setting Goals

No matter what you’re trying to accomplish, setting goals will definitely keep you motivated. However, when it comes to fitness, it’s best to have humble goals. This way, you won’t have to wait an insanely long period of time before reaching them.

This means that you will feel good about yourself sooner, which will without a doubt help you stay motivated to reach your next goal. However, if you constantly need motivation to keep exercising and eating healthy, it might be a good idea to also have a big long-term goal in the back of your mind as well.

 

Realistic Expectations

You’ve started working out and eating healthy, and you’ve kept up this routine for about three weeks. Great. However, you’re not really seeing any significant changes in your appearance. Well, the thing is that you aren’t really supposed to see any major differences yet.

Just because you’ve managed to find the motivation to start leading a healthier life doesn’t mean that you will instantly reap the benefits.

In order to stay motivated, you will need to have realistic expectations. It won’t take you only 2 months to have the perfect beach body.

It might even take you 2 years or longer, but the important thing is to keep working out. As soon as you stop being obsessed with time, you will start noticing changes in your appearance.

 

Eating In Moderation

Just because you’ve started eating healthy doesn’t mean that you will never taste junk food again. The only important thing you need to remember is not to overeat. Grabbing a piece of cake at a birthday party is totally fine.

Completely restricting yourself of unhealthy foods will only make your eating habits more unstable. Soon enough, you will start wanting to open up a bag of chips so bad that you’ll overeat the minute you do it.

That’s why it’s important to master moderation, and enjoy your favourites but in small amounts and only on occasion. Deprivation hardly ever works, and those are fit and healthy understand this. They do not feel guilty when they take a couple of bites of cake because they no it will not impact their overall wellbeing and they are in control.

 

Pushing Yourself

Fit people don’t just hit the gym regularly; they make sure that every workout they do is better than their last. They do this because that’s the only way that they will see real results. Also, whenever you exercise at a high intensity level, you will instantly get that feeling of accomplishment as soon as you’re done with the workout, which will make you feel good about yourself and motivate you to continue exercising.

 

Final Thoughts

Take the time to evaluate your habits and mind-set? Which pieces of the puzzle are you missing? When you fall in line with successful people, you too can enjoy the many benefits of fitness.

 

Stay Fit During the Christmas Holidays

Seven Ways to Stay Fit During the Christmas Holidays

The Christmas holidays are knocking on the door and so are the numerous temptations to give up on your healthy habits. But that doesn’t mean you have to give into the temptations. With a little planning you can fully enjoy the holiday spirit without gaining a ton of weight.

Plan Ahead Of Time

Plan Ahead Of Time - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Make sure you get rid of the “I don’t have time” excuse during the holidays. Your schedule will be full of holiday parties and family gatherings, so it is important to plan your workout routine ahead of the celebrations. When you plan a workout routine before the holidays start, you won’t have an excuse to skip a workout.

Do Your Workouts In The Morning

Do Your Workouts In The Morning - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Training in the morning is a surprisingly effective way of staying fit during the holiday season. As the day progresses, your temptation to just relax and enjoy the tasty festive food will increase. Starting your morning with a healthy breakfast and a good workout will boost your energy and motivation levels and will decrease the craving for unhealthy meals.

Keep A Journal

Keep A Journal - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Write down your daily activities and the food you consume every day during the holidays. The simple act of logging your daily menu and workout routine will make you more accountable. Seeing your achievements in your journal will urge you to keep up the good work.

Drink Enough Water

Drink Enough Water - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Staying hydrated is the key to preserving your good shape during the Christmas celebrations. Drinking enough water is essential to keeping your energy levels high. Plus, you will quench your thirst and feel fuller and will be less likely to overeat or drink excessive amounts of soda.

Have The Party At Your Home

 

Have The Party At Your Home - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Hosting a party in your home will give you control over the meals and the ingredients used in preparation.

Cooking meals for friends during Christmas can be a bit of a challenge but if you’re adamant about staying fit, that’s one great way to exercise nutritional control. Stick to the ingredients you feel comfortable with and come up with a modern, healthy and enjoyable Christmas meal.

Work Out With Friends

Work Out With Friends - Stay Fit During the Christmas Holidays - Nottingham Personal Trainer

Holidays are a time when you gather to celebrate with your loved ones. So, it is natural for you to prefer the company of your family and friends to the hours spend in the gym. But who says workouts have to be a solitary activity?

You can gather your friends for a fun group workout or make a joyful family event. There are so many opportunities to stay fit while enjoying yourself: you can play a snowball game with the kids, organize a family soccer game or ice skate with your friends. You can also take a long walk outside as well.

 

Everything In Moderation

Overeating during the holidays is a sure way to lose your energy and good mood. You should eat in moderation to stay joyful and party ready throughout the season. And remember that liquid calories also count so don’t overdo the sweet alcoholic beverages and soda drinks.

Weight Loss Motivation Tips

9 Weight Loss Motivation Tips

 

Weight loss is a goal so many of us set ourselves, and unfortunately, so many of us struggle with this. There is no quick fix to losing weight and many fad diets are available that promise instant results.

However, we all really know that the only way to lose weight is through dedication and hard work. However, it can be hard to find the time to fit exercise, meal planning, and the general organizing that losing weight requires.

It is particularly hard to stay motivated when there are so many competing demands on our time – work, children, family, socialising, and occasionally having a rest.

Despite this, motivation is key to losing weight and somehow we all need to find a way to keep those motivation levels up. Here are some top motivation tips to keep you on track to losing weight.

 

Be Realistic

Be realistic - Weight Loss Motivation Tips - Nottingham Personal Trainer

If you are new to exercise there is no point trying to run a marathon in the first week, it simply won’t happen. You need to be realistic about what you are able to achieve, particularly in the beginning. Even small improvements should be seen as an achievement and recognized as such.

However, you also have to be realistic and accept that you are not going to want to exercise every day. If you find your motivation and enthusiasm or you are aching or sore from exercise, you need to take a break. You need to be realistic and accept there will be natural waves in motivation and not give yourself a hard time when it is low.

 

Be Sociable

Be Sociable - Weight Loss Motivation Tips - Nottingham Personal Trainer

So much research suggests that exercise and weight loss is much easier when you are not doing it alone. By working out in a group, or keeping food diaries with a friend, you will find motivation is much easier to come by.

You can help motivate each other, and it can force you to go even when you don’t want to because you won’t want to let the other person down.

 

Eat Sensibly

Eat sensibly - Weight Loss Motivation Tips - Nottingham Personal Trainer

We all know that a healthy diet is the key to weight loss. However, it also has a huge impact on motivation levels. If you are eating a large amount of heavy, stodgy food, you will feel sluggish and unmotivated.

The key to maintaining motivation is to eat sensibly; you will not only feel more motivated because you will lose weight, but you will also feel more energized.

 

Get Enough Sleep

Get enough sleep - Weight Loss Motivation Tips - Nottingham Personal Trainer

Exercise is the same as anything else – it is much harder to do if you have not had enough sleep. Whether it is work, exercise, or being sociable, it is much more effort on no sleep. Weight loss is also aided by a good night sleep so it is important that you get a decent night’s sleep.

 

Set Yourself Small Goals to Aim For

Setting yourself small goals instead of one large end goal will be much better for your motivation. By achieving small goals along the way, you will feel much better about these achievements. This will inspire you and motivate you to keep going with the weight loss plan and exercise.

 

Be Motivated In Other Areas Of Your Life

Achieving and being motivated in other areas of your life will spill over into your exercise and weight loss program. It is much easier to continue to keep going throughout the day rather than stop and start.

By being motivated in other areas, even as simple as cleaning the house regularly, you will find yourself much more able to stick to your weight loss goals.

 

Pick An Item Of Clothing To Aim For

Pick an item of clothing to aim for - Weight Loss Motivation Tips - Nottingham Personal Trainer

Whether it is the jeans or a dress that you want to fit into again, this will work much better as a reminder of why you need to stay motivated. This is something realistic, achievable, and it means something to you.

 

Imagine The Worst Case Scenario

Imagine what it would be like if you didn’t exercise or lose weight – would you want to look like that and be that unhealthy? This can be a much stronger incentive and motivator than imaging what you would look like if you do work out.

 

Focus On The Reasons

Focus on the reasons - Weight Loss Motivation Tips - Nottingham Personal Trainer

Why are you trying to lose weight? It is to look better, to be healthier or some other reason? You need to focus on the reason why you are doing this in the first place, as it will be a constant reminder of why you need to stay motivated.