Its no big deal taking up a new year resolution especially those that pertain to weight loss or fitness. All that matters are how well we stick with it and fulfill the promise. Irrespective of whether you have taken up a new fitness goal or promised yourself to eat healthier congratulations. You have joined the long-standing queue of individuals whose New Year resolution involves fitness.
Pursuing a fitness routine or health program is surely an appreciable intention. Once certain about your goal all that is needed now is to come up with a fitness plan that can fulfill it. Why don’t you make 2019 a memorable one with a well-chalked sketch for succeeding in your fitness goal?
United we stand, divided we fall: The same goes well with diet and exercise too. Doing exercises such as walking, jogging, cycling, aerobic exercises and swimming is good, but studies show that these help in modest weight loss only. Proper attention must be given to diet changes and food habits too to lose weight. Exercise is advantageous in improving overall body health-it keeps our bones and muscles strong, reduces risk of cancer, diabetes and cardiovascular disease and enhances brain health. Hence a combination of diet and exercise is the best way to lose weight and stay fit. Registered dietitian nutritionists at www.firsteatright.com can help you with your diet and exercise routines by planning customized diet plans suitable for your body type.
Slow but steady: Once decided on the form of exercise start doing it slowly. If you have started with walking don’t go for a 60-minute walk on day 1 but pace yourself. Do it for 15 minutes and gradually increase the timing slowly and steadily. Intensity too can be increased slowly over time. It is necessary to exercise at least for 150 minutes per week to stay fit. Weight loss requires an even greater timing and pacing. Once the routine sets, you are likelier to incorporate it as a daily habit-something like brushing your teeth or having a bath. Remember to never expect results suddenly. It will take time, but changes are sure to occur.
Juggle more:Rather than sticking with a single exercise routine daily it is advisable to try different things. Do cardio workouts and combine them with resistance training exercises to improve muscle strength. Alter between intense cardio workouts and moderate cardio exercises for some 5-10 times. Doing each of the workouts for even a minute helps you experience the effect of the workout yet doesn’t make it look difficult.
Don’t overspend: Even before starting to exercise people generally invest on clothes and shoes. They pay for a long-term membership at the gym owing to discounted prices or buy an equipment for their use at home. Take your time and decide first. Instead of enrolling for a year at the gym first try it out for a month and ensure that the gym and the trainers are right for you. If gym is not your cup of tea it is always better to start with walking. Research too proves that people are likelier to stick with walking routines better than anything else as it is the easiest to start and best to be included in your busy schedule. Rather than investing in clothing it is better to buy a good pair of athletic shoes or even hire a fitness trainer if it falls within your budget.
Exercise in groups: Instead of exercising alone try enrolling for a group aerobics class or exercise with a friend. Being amidst people gives a greater motivation and boosts your spirits. Plan for a trek or a hike together or go for a cycle ride together as a form of social outing. There are many marathons arranged nowadays for the sake of fitness or for charity reasons too. They are fun, enjoyable and also happen for a cause which is even better.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.