Spring is on its way, and with any luck the sun is shining where you are. You may feel that your New Year’s resolutions to lose weight did not go exactly to plan, or perhaps you didn’t bother making any. However, now that it’s time to wear fewer clothes, you may well be worried about shedding layers and exposing your body to the world.
The good news is that it is never too late to get started when you’re on a mission to look your best. Read our ten tips and start getting in shape for the summer right now.
If you want to shape up, exercise, lose weight, or get fit, then you’ll find that accountability is the key to both short term and long term success. You are far more likely to stick to your plans if you have someone else who is cheering you on, and wants to see you make progress. You can use your partner as an accountability buddy, or choose a friend, a training partner or a fitness professional. It can be far easier to work in tandem with someone else who has the same goals as you, so buddy up!
If you’re serious about shaping up, take an hour or so to clear your cupboards of all the junk food, sugary snacks etc., all the things that are bad for you, so that you are not exposed to anything that tempts you to indulge. You can give tins of food away to charities which will prevent waste, and if you have a tendency to buy all the wrong things whenever you’re in the supermarket, why not set up a system and order online?
Constantly weighing yourself is stressful. You are judgemental about what you have achieved, and on those weeks when you hardly lose any weight, the disappointment may well have you racing for the nearest take-away. Remember that many factors influence short-term weight measurements (such as hydration, and the time of day you weigh yourself etc.) so if you must weigh yourself, do it with consistency on the same day each week, at the same time. Better still, trust in yourself.
Re-energise yourself with a healthy breakfast, because this will help your body to burn calories more efficiently throughout the day, believe it or not. Research suggests that people who eat breakfast have lower body weights and are less likely to gain weight compared to those who skip breakfast. A healthy breakfast should contain a mix of wholegrain carbohydrates, reduced fat dairy, and fruit and vegetables.
While you definitely want to shape up for summer, you really don’t have to see any changes you make as a prison sentence. Don’t give up everything you love to eat. Instead, scrutinise how much and how often you do eat. Don’t swear off chocolate for life, because it won’t last and then you’ll feel guilty. Instead just eat less. Eat high fat foods seldom, and healthy foods often.
The simplest way to eat healthily is to imagine your plate is split into four areas. Half of the plate should be full of non-starchy vegetables and salad, such as peas, broccoli, tomato, lettuce, greens etc. A quarter of the plate can be filled with carbohydrates, such as rice, pasta, wholegrain bread etc., and the remaining quarter of the plate can be taken up by protein, including lean meat, chicken, eggs, cheese, etc. Get the balance right and eat more of the healthy stuff. Cut down on the fat, sugar and salt and add herbs and spices to make your food taste great.
You would be surprised at the calorie level of most drinks, so while you may have sorted your diet, have you thought about what you are drinking? A medium latte has between 150 - 250 Kcals, while a large glass of red wine has 228 Kcal, and a pint of beer around 250 Kcal. Do you think fruit smoothies are better for you? Think again. A regular strawberry and banana smoothie contains 250 - 300 Kcal. Where possible stick to water, black coffee and herbal tea.
There are 168 hours in a week, and you may well decide to exercise for three of them. Unfortunately, this is not enough to keep you lean and healthy. If you want to make a real difference to your physicality and fitness, you need to increase your NEAT.
NEAT stands for non-exercise activity thermogenesis and essentially it means, boosting your calorie consumption by incorporating more activity into your daily routine. You can do this by walking to work, cleaning vigorously, walking the dog briskly, taking the stairs instead of an elevator, dancing to music on the radio, doing step ups during the adverts on the TV. In fact, every moment you get of wasted time, you could be thinking of ways to burn more calories.
At least three times a week, engage in exercise that gets your heart pumping. Many trainers suggest that twenty minutes of cardio per day is optimal to help tone your body. You can do a workout at home if you have the space, simply incorporate sit-ups, lunges, star jumps and squats. Ideally you should do this before breakfast, and it will set you up for the day.
Exercising can become tedious very quickly. With this in mind, make sure you are doing something different every day. You can train in a gym or swim, exercise at home, jog or walk outside, try exercise classes, or cycle. Keep your heart rate up, and try to incorporate stretching and strength exercises too.
If you need a little extra support with your plans for shaping up to summer, we have the perfect Bach flowers mix for you. Bach flowers mix 51 for weight loss can help you to change your eating habits, and increase your self-discipline when you’re finding it difficult to meet your personal goals. Mix 51 gives you courage when you want to give up, patience when you don't see an immediate result, and will help you to avoid those silly feelings of guilt when you forget an exercise class, or eat something you said you wouldn’t.
Going back to school during a pandemic is a new experience for everyone, and it's understandable if children are feeling anxious about it. We take a look at some of the issues and how you can help your child to get ready for returning to the classroom.
Mental health issues such as depression and anxiety affect around 1 in 6 people at some stage of their life. Despite it being such a common problem, many sufferers wait months or even years before seeking help.
What are your aims in life? Do you plan to be rich, to be a top footballer, to be a good parent, or to become Prime Minister? However efficiently you plan your life, sooner or later you are going to come up against obstacles to achieving your goals.
Millions of people furloughed for months are now being recalled to work. Others, who have been working from home throughout the lockdown, are returning to the office. And some jobs have simply disappeared: many people are facing redundancy and will soon have to cope with job hunting. Going back to work after an unprecedented length of time at home is quite a challenge.
It is unhealthy to obsess about the way we look, and counting calories is not for everyone, but if you’re interested in losing weight and you really love food, is there anything you can do to lose weight while still eating? We think there is. Here are our suggestions to help you lose weight without dieting.
Addicted to sugar and know that it is bad for you? Read on for our suggestions for five easy ways to kick your sugar addiction.
People spend so much of their time regretting the past and worrying about the future. But it’s not worth it! Even what happened yesterday doesn't matter anymore! Let go of the past and the future and make the most of every moment.
It’s such a positive thing to do and hope springs eternal, so why not commit yourself to a change this year? Here’s our tips on how to stick to your new year’s resolutions.
Some people are overly sensitive to the time change and it can take days, if not weeks, for them to feel right again, while others barely even notice.Read the complete article
Have you ever noticed that some people are instantly likeable? Many people believe that people will only like you because of natural traits you're born with: good looks, talent and sociability. But this is a misconception. Getting people to like you is within your control, and it's all to do with self-belief, knowing yourself and being emotionally intelligent. Here's what to do to be more likeable.
Are you unsure which Bach flowers can help you? Contact Tom for free advice.