The winter holidays are finally over! Like most of us you will find it hard to get back into the swing of things. It’s always a struggle to get back your motivation after you’ve had a bit of time off, and you may need a little bit of an extra push to get yourself motivated and ready to get back on track with eating and exercise.
Here are 5 tips that I recommend on how to do to get back to eating healthy and exercising after the holidays.
Find A Workout Buddy
Studies over the years have shown that partners who team up to lose weight or get fit together are more successful than individuals who go it alone. A study from Indiana University2 showed that the 12-month dropout rate for couples participating in a fitness program was just 6 percent, compared to 43 percent among individuals who joined the program alone.
Quick Tips on Finding A Workout Buddy
- Make it someone you know. There are online diet services that could help you but you will be more comfortable and accountable with someone that knows and see’s you on a consistent basis.
- Make it someone that you know is good with keeping commitments, someone that won’t let you off the hook.
- Ensure they have similar goals as you. If your trying to lose 50 lbs and they’re trying to lose 5 lbs and or train for a bikini fitness event, it’s probably not a good fit.
Buy New Workout Clothes
This is should be easy for most of us…not that you’re focused on losing weight, don’t buy the most expensive outfits. However, go ahead and buy what you look great in. When you feel like you look good, you perform better or at least have a more positive outlook. Go to the gym in work out clothes, not your laid back clothes you wear around the house. If you cant afford to buy new clothes right away, don’t worry about it…you will be saving money soon! Reducing how much you eat out, alcohol intake, etc will free up some money, take that money and buy some outfits you feel good and proud of. Buy the way; you don’t have to go to expensive sporting good stores anymore. Macy’s, Belk, Burlington Factory and big box places like Costco all sell these clothes as well.
Set a 4-6 week goal
Put together an exercise plan. Select days and times to exercise during the week and for how long. Seek the advice of a Personal Trainer or you can use the internet to get ideas about exercise plans. Dont over complicate it though! If you get a workout buddy , do this together. 4-6 weeks is just about the right amount of time to see positive results if you stick to a plan. A good rule of thumb for beginners is do total body workouts instead of focusing on one specific part or area of the body.
Track Your Food Or Get On A Meal Plan
One of my favorite online diaries is MtFitness Pal! Based on how many pounds you want to lose per week it will set your goals for you. Don’t get too aggressive. 1-1 1/2 lbs per week is doable and realistic. If you feel you don’t have the time because of your lifestyle to do this daily then put together a 5-day meal plan, re-adjust as needed. Repeat it every 5 days making small adjustments where needed. Base the meal plan off of the 5 food groups and ensure you have as many lean meats, green veggies and low sugar fruits as possible. Have 3 meals and 2-3 snacks per day. DONT”S STARVE YOURSELF! Eating more times per day will increase your metabolism. At the very least, set 3 weekly goals. Like no potatoes, bread and drink 8 classes of water a day.
Don’t Feel Guilty
Move on! This is the most important tip. It is what it is and you can’t undo it. Start with a fresh mindset. Mentally you do want to remember what your triggers were, but use it for making decisions going forward not the past. Sometimes meditation can be good for this.
At the end of the day, get your butt off the couch and stop feeling sorry for yourself! Stop making excuses and resolutions. Make a life style change. You need to exercise and have good nutrition you’re entire life or at least the rest of your life. Find a partner that feels the same and get busy living your life in the body you want and can feel proud of!