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Thu, January 24, 2019 | Fitness Nutrition

How to lose the holiday weight and get fitter?

Happy New Year Everyone! 

We all enjoy a treat or two over the festive period, will lots of social gatherings taking place it can be really difficult not to over indulge! 

But don’t worry, together we will get back on track and lose that holiday weight and improve our fitness at the same time. 

How to Lose Excess Weight

There are two ways in which we can lose weight (excess fat). We can do this by:

  1. eating less calories
  2. burning more calories 

What this actually means is that we need to be in a calorie deficit. This can be achieved by either reducing our calorie intake or increasing our activity levels. A combination of the two is preferred by most as it typically means calories do not have to be reduced too much (this also allows for a more enjoyable experience!)

The first thing I would recommend before actively reducing calories is to increase your activity and exercise levels. Perhaps walk to work, instead of driving and go to the gym or exercise class during the evenings instead of sitting on the sofa. 

You will be surprised how much fitter you could become by just committing a few evenings a week to your health and fitness. 

I would also recommend to eat healthily alongside your increased exercise levels. This will help fuel your body for its workouts and make recovery much more effective. By eating healthily, what I mean is to choose fresh alternatives with a good lean source of protein such as white fish, chicken, turkey or eggs for example. Accompany this with fresh fruit and vegetables and some sweet potato or rice and you’ve got a well-balanced and healthy meal. 

Not to mention, if you like to enjoy convenience foods fairly often then making this change will see you reducing your calorie intake as convenience foods are typically high in fats, such as oil and sugar which have a high calorific value. 

How to Get Fitter

The main barriers to exercise people face is finding the time and energy to exercise. Everyone’s daily lives can be very busy with work and commuting, which leaves you feeling exhausted by the end of the day. 

If you are very busy and do not do any exercise at the moment, then be realistic and commit to exercising 2-3 times per week. Committing to 6 times per week will most likely result in you becoming disillusioned with you goals or motivations for beginning in the first place! 

Choose the days that fit in with your current schedule and write it in your phone calendar as a reminder, this should help keep you be accountable and should help keep you on top of your exercise programme. Also deciding to go to the gym or class with a friend can help as you will be keeping either other motivated and have fun at the same time! 

Remember, an effective exercise session does not mean you have to spend all evening in the gym. You can do a good session in 45 minutes to an hour if you ensure to keep the intensity high and shorten your rest periods. 

If you commit to your health and fitness goals consistently for a month, I can guarantee you will begin to see some positive changes to your body, both physically and mentally. 

Let’s start the year as we wish to finish it! 

Coach Rachel Rowland

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