Did you make a New Year’s resolution to lose weight in 2019 but aren’t sure how to go about it? Sure you could try the latest fad diet peganism or hit up a hot yoga class or two. Or you could take some advice from celebrity trainers and lose weight healthily and sustainably.
First and most important is to just start moving! Exercise is important for weight loss but also for your health in general. Moving helps blood circulation and reduces inflammation, keeping you healthier and more resilient to illnesses.
But don’t think that you have to be in a gym for the movement to count. Harley Pasternak, celeb trainer to Kim Kardashian and Lady Gaga, says that a perfect way to start is by trying to get in at least 10,000 steps a day. Every little bit counts: park further away, take the stairs instead of the elevator, and even set alarms/reminders to get up and move every so often as you sit at a desk.
2. What Motivates You?
Find your motivation! It doesn’t do any good to say “I need to work out” without having a reason for it. Maybe you want to lose 10 kilos by summertime. Maybe you just want to feel better in your day-to-day life. Whatever your “why”, keep it in mind and use it to keep yourself going when you don’t feel like it anymore.
Your attitude towards your health, fitness, and overall lifestyle must change no matter what your goal, or you will quickly find yourself falling back into your old ingrained habits. Simone De La Rue, trainer to Reese Witherspoon and Chrissy Teigen, warns that a simple ‘sure, I’ll do what I can to take off some of this weight’ will never get results unless your whole concentration is on becoming the best you can be.
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3. Keep a Food Journal
Tracking everything you put into your body is just as important as tracking your workouts when you are trying to lose weight. Your food journal can be physical or electronic but needs to be something you will constantly have with you. As soon as you eat or drink something be sure to note in in your journal, portion size and all. If you wait too long you are likely to forget something. David Zinczenko of the bestselling Eat This, Not That! series and health and wellness correspondent for NBC’s Today Show in the US knows the importance of keeping a close eye on what you choose to consume.
Having to write down every little bit of food you ingest will also point out any mindless eating you may do throughout the day. That daily morning candy bar, afternoon soda, and evening ice cream splurge will really add up over time. Even just one alcoholic drink a day can add up to an 8-kilogram weight gain in just a year! Once you note the calories you are consuming, you will probably start making some changes straightaway. And most importantly, once you know your calorie intake you can figure out how long you need to do different exercises in order to burn off the excess calories.
4. There is No Quick-Fix
Consistency is key to losing weight. You cannot try a fad diet or the latest exercise trend temporarily and expect to lose weight and keep it off. Weight loss is not instant, but rather a long-term goal. You should focus on eating healthily and exercising regularly.
Gunnar Peterson, a trainer who has worked with many A-listers such as Khloe Kardashian and pro athletes such as Ivica Zubac, says that people need to be as specific as possible when they make their weekly workout schedule. If you put your workout times on your calendar as you would a meeting or an appointment, you are less likely to forget or double-book yourself. So, write in your 7 am Monday morning run, your Wednesday lunch break gym time, and your Friday post-work pick-up basketball game with your buddies.
5. Eat the Rainbow
It is important to get a variety of nutrients, but particularly vegetables and fruits. Mauro S. Maietta of CRUNCH gyms says that eating too many neutral colors, brown and white in particular, is not good for you. You should add color to your plate as much as possible.
In fact, the color of the food can often point out the major nutrients it contains. For example, yellow and orange are high in carotenoids and vitamins C and A (think citrus fruits and pumpkins). Green (leafy greens, avocado) contains a lot of vitamin K, B, and E as well as flavenols and lutein. Purple choices (grapes, eggplant) are particularly good sources of vitamins C and K. Red fruits and veggies (tomatoes, watermelon) contain high levels of flavonoids and carotenoids, both families of antioxidants.
If you follow these tips and make a real change in the way you approach your health and fitness, you are guaranteed to see results!