Liverpool personal trainers Absolute Body Solutions (ABS) have shared their top tips for getting back on track in the New Year and how to stick long-term to those fitness resolutions.
The festive season is a time for indulgence, but once the celebrations are over, many of us find it challenging to get back on track with our health and fitness goals. Here are their tips to help you ease into a healthier routine:
1. Reignite Your Nutrition
After the holiday indulgence, resetting your nutrition is a great place to start. If you’re looking to shed some of that Christmas weight, try eating in a calorie deficit – which simply means consuming fewer calories than you burn. You don’t need to make drastic cuts; just aim to slightly reduce your daily intake while increasing your daily exercise.
Another key point is hitting your protein goal. Absolute Body Solutions suggests a general rule of consuming 1 gram of protein for every pound of body weight. This, combined with a slight calorie deficit, will help you get back on track.
When cooking, swap regular oil for spray oil to save on calories, and enhance the flavor of your dishes with herbs and dry seasonings so you’re not missing out on flavour.
Make sure to include a variety of proteins, plenty of green vegetables, and lots of fruits – especially those with thinner skins, like berries.
2. Aim for 3-4 Workouts a Week In The Gym or At Home
Exercise is a crucial part of feeling your best in the New Year. ABS recommends aiming for at least 3-4 workouts a week, whether at the gym or at home. Even simple activities like walking can make a huge difference. Try setting a goal of 10,000 steps a day – it’s a manageable target that can significantly boost your health and help you to shed the Christmas weight.
3. Make Smarter Alcohol Choices and Stay Hydrated
For many, Dry January is a popular way to reset after the festive season. If you’re not planning to cut alcohol completely, be mindful of the calorie content in your drinks. Instead of reaching for a glass of red wine or a pint of beer, opt for lower-calorie choices like a slimline gin and tonic or a glass of prosecco.
Also, remember to stay hydrated! Aim to drink 2-3 litres of water a day. Water can even replace some alcoholic drinks, helping you feel refreshed and on track after the holidays.
Be cautious of high-calorie drinks like coffee and smoothies, which can sometimes be packed with sugar and excess calories.
4. Manage Your Environment
Creating a healthy environment at home and when you’re out is essential for staying on track. Here are some easy ways to set yourself up for success:
At the supermarket:
- Avoid shopping when you’re hungry – it’s easier to stick to your list and avoid impulse purchases.
- Take a prepared list of ingredients you need for the week to help you stay focused.
- If you’re planning to buy treats, reserve them for planned off-days, rather than making them a daily habit.
At home:
- Clear away temptation foods that could derail your goals. Having fewer unhealthy options around will make it easier to stick to your meal plan.
- Bring those around you on board to support and motivate you to stay on track in the New Year.
5. Be Patient and Stay Consistent
Getting back on track after the holiday season can feel challenging, but with these simple, effective steps, you can make a smooth transition to a healthier January.
By managing your nutrition, exercise routine, alcohol choices, and environment, you’ll be well on your way to feeling your best in the New Year.
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