Gaining weight over the Christmas period is an easy thing to do, however losing it in January is not so easy. Here are a few Do’s and Don’ts form Arbrook PT to help you lose weight in January.

 

  • Do have a plan. Work out what you want to achieve and how you are going to achieve it, then focus on the process not the result. For example, if you want to lose 3 kg, the process should be, reducing your calorie intake and those calories should consist of healthy non processed foods. You will also need to exercise 4 times a week for 20/30mins. So, focus on achieving the eating and exercise (the process) each week and be proud of that achievement if you can keep ticking this process of every week then the weight loss (the result) will come but it should not be the weekly focus.

 

  • Do keep a food diary. Writing down what you eat is one of the most powerful methos of loosing weight, it is the best way to make you more mindful of portion size and calorie consumption.

 

  • Don’t do any fad diets/shakes/bars. This is not sustainable and often unpleasant. Instead choose to make your food from fresh with no processed ingredients. The best way to workout if you are eating non processed foods is using one simple rule. If it’s grown from the earth or eats from the earth and it’s not interfered with by humans, then it’s not processed. From example and potato grown in the ground and consumed in the form it comes out of the ground, so non processed. A packet of crisps is not grown in the ground and is made by humans, so it’s processed.

 

  • Do reduce the amount of meat you consume. You should only eat meat once or twice a week, this is because frequent meat consumption has been linked to certain types of cancer and heart disease. The meat should be replaced with plant-based proteins such as chickpeas, pulses, and beans.

 

  • Don’t go crazy on exercise. Little and often is the best way to start and maintain an exercise routine. 20 -30 mins 4 to 5 times a week is way better that 2 hours every day or even every other day. Over committing to exercise is a fast way to get a repetitive strain injury and incredibly hard to stay committed to. It is the BIGGEST mistake people make with their January gym routine.

 To get professional advice on weight loss in January please contact Arbrook PT