As the new year approaches, many of us are looking to embark on a journey towards a healthier lifestyle that puts fitness first. Losing a few kilos, adopting a more active lifestyle or simply setting fitness goals…but how do you translate these desires into visible and lasting changes? To make this possible, it is important to set realistic and achievable goals. Aim for gradual progress rather than sudden changes.
Sharing some tips, nutritionist Umang Malhotra says, “Start with small, manageable steps like going for a brisk walk, trying new healthy recipes, and incorporating more fruits and vegetables into your diet. This approach creates sustainable habits that contribute to long-term health.” -There is. “
Healthy habits to include in your regime:
Nutritionist Umang Malhotra has listed some important points that will help you start the new year healthy.
- A key element of a healthy lifestyle is a balanced diet. Focus on nutrient-dense foods such as whole grains, lean proteins, and colorful fruits and vegetables. Additionally, minimize processed foods and sugary drinks. Remember, it’s not about deprivation, it’s about making wise choices to nourish your body and mind.
- Regular physical activity is essential. There doesn’t have to be a hard and fast rule; just find an activity you enjoy, like dancing, cycling, yoga, or brisk walking, and try to be consistent. Even short bursts of exercise throughout the day can add up to have a big impact on your overall health.
- Hydration is often underestimated, but it’s extremely important to your overall health. Get into the habit of drinking plenty of water throughout the day. Also, make sure you get a good night’s sleep. In the process, our bodies recover and rejuvenate, playing an important role in achieving our fitness goals.
Fat burning tips for 2024:
Losing excess weight not only improves your physical health, but also increases your mental and emotional resilience. Focusing on fat loss will improve your energy levels, improve your cardiovascular health, and boost your self-confidence. This is a transformative journey that promotes a healthier lifestyle, longevity, and positive thinking for years to come.
In this regard, Kushal Pal Singh, fitness and performance expert at Anytime Fitness, lists six key factors that will help you achieve your goals.
- Cardiovascular intervention: Engaging in aerobic exercise like running or cycling increases your heart rate, burns calories, and supports overall fat loss by improving cardiovascular health.
- Muscular endurance: Increasing your endurance through strength training and high-frequency exercise will help you burn more calories during your workouts, which can help with sustained fat loss and improve your workout performance.
- Muscle strength: Strength training such as weightlifting not only increases muscle mass, but also increases your basal metabolic rate, which greatly contributes to burning fat even when you are at rest.
- Flexibility: Incorporating flexibility exercises like stretching and yoga can help prevent injuries, optimize training efficiency, and promote effective calorie burning during exercise.
- Body composition: By monitoring and optimizing your body composition and increasing lean muscle while reducing body fat, you create a healthier, more aesthetically pleasing physique and promote targeted and sustainable fat loss.
- Dietary suggestions for effective fat loss: To achieve effective fat loss, incorporate a balanced diet containing essential macronutrients, promote a calorie deficit, prioritize nutritious whole foods, emphasize hydration, and maintain an optimal diet. Consider timing. This dietary suggestion, when combined with a comprehensive exercise plan, creates a synergistic approach to sustainable fat loss.
Tips for setting achievable goals:
A great way to set measurable goals and stay motivated is to set performance goals rather than weight loss goals, which indirectly benefit your emotional and mental health. On the same line, Drishti Chhabria, Founder and Chief Experience Officer, Orange Theory Fitness India said,
- Instead of focusing on the scale or how many pounds you want to lose, you can set goals based on how many times a week you want to work out, how many reps you can do a certain exercise, or how many minutes you can spend. Walking or jogging without taking a break.
- By achieving small wins, you automatically reach your weight loss goals, increase your endurance, build muscle, and move towards your long-term fitness goals.
- Start by creating a workout schedule, setting reasonable daily or weekly goals, choosing something that’s fun and engaging, and focusing on your overall health to stick to your resolutions and New Year’s goals. let’s start.
- Don’t forget to schedule rest days and reward yourself for achieving your goals. Instead of being hard on yourself and giving up, track your progress without beating yourself up.
- The most important thing is to always remember your “why” every day and put meaning behind the goals you set. If you don’t focus on your why, you won’t feel motivated enough to push yourself to achieve it. The moment we appreciate why we’re doing something rather than what we should be doing, we feel happier and more motivated.
Consistently employing these tips will not only promote a toned physique, but also an overall healthier lifestyle, ensuring lasting results and an increased sense of well-being. Embrace the journey, celebrate the small wins, and be kind to yourself on the days when progress is slow. Consistency and perseverance are the cornerstones of success.