It can sometimes be hard to keep up the motivation for exercise, especially if you are not seeing results on the scales. Muscle weighs more than fat and so your weight may take time to decrease, and although a measuring tape is great for comparing week-on-week results, it is not always as satisfying as it can take time to take all the measurements.
When exercising, one way of maintaining motivation is to set achievable targets for yourself that can steadily increase – or decrease if necessary – each week or whatever timeframe you wish to follow. An example would be when on the exercise bike – you may set a target of cycling for ten minutes one day, eleven minutes the next and so on until you reach the level you want to maintain. Alternatively you may increase the distance – to reach a certain number of kilometres one week and then a slightly higher figure the week after, or you may try to increase your speed to break personal bests for distance travelled in a certain time period.
You could always think of rewards to help inspire yourself too, such as a new piece of clothing if you continue to keep to your exercise schedule. Even if you do not lose a dress size by the date you choose for your reward, you can still find an item that is likely to fit better thanks to your new, leaner shape.
Children are notorious for being fussy eaters. They prefer to eat things like chips and burgers than genuinely nutritious food like vegetables and fresh fruit. It’s a challenge to adapt a fussy child’s palette but it certainly can be done.
Try to cook some of your child’s favourite dishes but incorporate healthier foods into them gradually. If they like spaghetti Bolognese, cook it with less meat and more vegetables. If they enjoy burgers, try giving them a low-fat chicken burger or vegetarian burger and top it with tomatoes and other fresh vegetables.
Use lots of strong flavours to hide the fact they are eating vegetables, which can be quite bland on their own. Use things like strong cheddar cheese, as a little bit will go a very long way. You could try using reduced fat options if you are concerned about the amount of fat in your child’s diet.
Many people decide that the New Year is the time to get fit. If you have decided that 2017 is your year for fitness, that is a very positive first step to take. Here are some things you should do when you first embark upon a new exercise plan:
- Get a health check. This will make sure there are no underlying problems and you are in good health, ready to push yourself during your exercise programme.
- Make sure the exercises are suitable for you. Don’t try anything too strenuous at first. Ease into it gently, or you could end up with an injury.
- Work with a fitness professional. This could be a personal trainer at the gym or somebody who runs a Zumba class in your local area. They will be able to make sure you are exercising correctly and have good form, helping to prevent injuries during the session.
If you are trying to lose weight then you may be tempted to go on a diet. There are a huge number of different types of diets out there that can be done to help you lose weight. Often these diets are focused on what foods you eat or on the amount you eat and others are a combination of the two.
For a diet to work well, you need to find the right one to suit you. If you need to lose weight quite quickly for an operation or a special occasion such as a wedding you may decide to do a fasting diet. These often work well but there are some concerns about the long term affects these diets can have.
Ideally the best and healthiest way to lose weight is to do it gradually and to analyse both what you are eating and how much of it. On average a women needs to consume about 2000 calories a day to maintain their weight and 1500 calories to lose about a pound a week while men need about 2500 calories to maintain weight and 2000 to lose.
Yoga originated in India about five thousand years ago and has since spread all over the world. Many people swear by yoga and it has now become part of their daily or weekly routine. Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing.
Yoga is not only seen to help your physical health and strength but also to boost you mentally. Many people use yoga to combat stress and depression and although this may not be scientifically proven, it has been confirmed by many suffers to have helped. Yoga is a way of clearing the mind, slowing down and concentrating on simple movements and to allow you to also concentrate on your breathing.
Yoga classes are run all over the country for beginners though to the more experienced. There are even pregnancy yoga classes that you may wish to attend if you are expecting.