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Dec 31

New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast – The Sun

How to lose weight quickly Comments Off on New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast – The Sun

WITH the new year upon us, most of us are making resolutions to adopt a healthier lifestyle, lose weight or hit the gym more regularly.

However, as research has shown, New Year's resolutions are even easier to break than they are to make.

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In fact, only a quarter of us who make resolutions keep them for the full year, with 22 per cent ditching theirs just six days into January.

However, top personal trainer Harry Thomas has revealed that you can easily stick to your 2020 fitness and weight loss goals if you follow some simple steps.

In particular, he emphasises the need to set an achievable goal, measure progress and stay committed.

Here, Harry, owner of No1 Fitness, takes us through the main ways everyone can stay on track with their New Year's fitness resolutions in 2020...

With New Year's resolutions you need to focus on the bigger picture and work towards something that runs throughout the year.

The first mistake is that New Year's resolutions in most people's minds usually means a January resolution, and getting back to feeling healthy again.

However, health and fitness goes far beyond what happens in a month, and to get the weight loss that you want, it's going to take much longer than 30 days.

But dont worry, you will see results all the way through, you just need to look out for them that's all.

Focus on what you really want to achieve and why you want to lose weight, how much you want to lose and what it would do for your life if you did this.

Write down a number of goals that you want to achieve, and ask yourself why for each one of them.

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A great question to ask yourself is, 'in the next six months if you were at your best version of yourself, what' s changed from today?'

The answers will usually have many of your goals and wants in there and having a strong goal is what keeps you going.

This is a must and for me the main reason people fail.

Every year so many people start with great intentions - they are now training four to five times per week, eating healthy, removing alcohol and junk food.

But by the time it gets to the end of the month they have fallen off the wagon.

When I ask why, the same answer usually appears - 'I wasnt seeing any results'.

To get results and to stay motivated you must see changes, which means we need to become more aware of them and start looking.

I recommend taking photos of your progress - even if you dont like the way you look.

Take photos of your progress - even if you dont like the way you look

Get your belly out and legs out if you want them areas to change and after a few weeks comparing you will be surprised what you can see.

Use scales, people say these are bad and we should focus on other things, but if your goal is weight loss, this is the BEST way to see progress.

Clothes are a great way to see changes - that dress that's sitting in your wardrobe, or your old jeans you want to get back into, the clothes dont lie and will quickly show change.

Circumference measurements, body fat machines are two other ways.

Be consistent measuring, I recommend once per week, same day, same time, make testing fair.

Then look for the other wins like energy and sleep, youll soon start seeing changes all the time.

You must start exercising and you need to pay attention to food.

You can still have a life, you can still eat carbs, you can still enjoy the progress.

One thing that some do which is wrong, is completely remove everything out of their diet and it's just not sustainable.

You will just get cravings or become a recluse stuck in your bedroom saying no to social nights out.

NHS advice on calorie intake

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kJ) a day.

These values can vary depending on age, size and levels of physical activity, among other factors.

Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

For example, the more physical activity we do, the more energy we use.

If you consume too much energy on one day, do not worry. Just try to take in less energy on the following days.

Source: NHS

Be mindful of what you are eating, maybe set yourself a weekly goal, i.e. no drinking, no chocolate and work on one thing at time.

Training sessions should be at least four times per week or more in my option to get best results.

This could be a combination of cardio and weights, just make sure you get something in.

If you struggle for motivation, get yourself signed up to some group training.

Classes are very popular and a great way to be more accountable and get extra motivation from others.

This is key. Many people want to get results, but are not prepared to make any changes to get them.

If you do the same things as what you've always done, you'll never get anywhere.

Ask yourself out of ten, how much am I willing to score myself on what I am going to put in.

If you say five, that's no problem, but be prepared that results will still come, but just a little longer. Keep at it.

Results never happen over night, it takes time

Results NEVER happen over night, it takes time, but once you get in the flow and your mojo has reappeared results keep coming.

I suggest to set your first check point for 12 weeks.

Be prepared to stick it out and be consistent and all the hard work and sacrifices made will be worth it.

Your thoughts are always going to be throwing curve balls at you.

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Telling you to stay in bed when the alarm goes off, talking you out of going after work due to a long stressful day, or finding any excuse to get out of it.

Be strong and committed to the goal you want to achieve.

Let's make 2020 a year where results keep coming. Congratulate yourself when you make achievements and keep reminding yourself that more will follow if you keep it going.

You can sign up for personal training sessions with Harry at his gym No1 Fitness here.

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New Years resolutions five simple ways to stick to your 2020 fitness goals and lose weight fast - The Sun

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