Discover how to maintain your fitness journey with practical tips and motivational advice, ensuring you stay on track every day of the year. From not skipping breakfast to finding a workout buddy, learn how to sustain your health goals effectively.
Maintaining a fitness routine is a challenge many face, especially after the initial enthusiasm of a New Year's resolution fades. According to a study by the University of Scranton, only 19% of individuals keep their New Year's resolutions, including fitness goals. This statistic underscores the importance of finding sustainable ways to stay motivated throughout the year.
Set Achievable Goals: It's vital to set realistic targets to avoid discouragement. For instance, aiming to lose 1-2 pounds per week is more feasible and healthier than extreme weight loss goals.
Stay Positive After Slip-Ups: Everyone has days when they deviate from their diet or miss a workout. The key is to not let these moments derail your entire fitness plan. Instead, acknowledge the slip-up and continue with your routine without guilt.
Never Skip Breakfast: Dubbed the most important meal of the day, breakfast kick-starts your metabolism. Studies show that skipping breakfast can lead to overeating later in the day. Ensure your breakfast is balanced, including proteins, carbohydrates, and healthy fats to fuel your day.
Hydration is Key: Drinking adequate water is crucial for metabolism and helps reduce unnecessary calorie intake. Sometimes, thirst is mistaken for hunger, leading to overeating.
Monitor Weight Weekly: Frequent weighing can be discouraging due to natural weight fluctuations, often caused by factors like fluid retention. Weigh yourself once a week at the same time, preferably in the morning, to track your progress more accurately.
Find a Fitness Buddy: Having a partner in your fitness journey can significantly enhance your motivation. A study from the Department of Kinesiology at Indiana University found that couples who worked out separately had a 43% dropout rate, whereas those who went to the gym together had only a 6.3% dropout rate.
Don't Skip Workouts: Physical activity can boost your energy levels. If you're feeling tired, opt for a lighter exercise rather than skipping it entirely. Activities like yoga or a brisk walk can invigorate your body without overexertion.
Incorporate Treats: Allowing yourself occasional indulgences like a piece of chocolate or a favorite snack can make your fitness regime more enjoyable. Moreover, consider non-food rewards such as a spa day or a new workout outfit to celebrate milestones.
Embarking on a fitness journey is about making incremental changes that add up over time. By setting realistic goals, creating a supportive environment, and treating yourself kindly, you can maintain motivation and achieve lasting health and wellness.
Remember, the journey to fitness is a marathon, not a sprint. Take it one day at a time, and celebrate every small victory along the way.
Secrets to Healthy Weight Gain
There is so much emphasis on weight loss in todays culture that it is easy for people to forget that many out there are actually people out there trying to gain weight, not lose it.
Childhood Obesity
Along with the increase of obesity in adult, childhood obesity is on the rise. Around 15.5 percent of adolescents in the United States, aged 12 to 19 are obese. Even more alarming, about 15.3 percent of children ages 6 to 11 are obese. These children are developing Type II Diabetes and high blood pressure at an early age. They are placing themselves at increased risk for heart disease and other obesity-related diseases. Their weight also makes them the target of bullies and children who insult and taunt them about their weight. This can ruin their self-esteem and put them at risk for depression.
Calculating Your Calorie Needs
In order to eat fewer calories than you need, you have to determine how many calories you actually need. Adults can calculate their approximate energy needs using the following formula:
