Stand still for a minute and sniff the air. Got it? Lovely, isn’t it?! It’s bursting with newness, change, renewed vigour, motivation and we, my friends, are going to grab ourselves a mighty handful of that by carving out a lasting health-and-fitness regime for ourselves ahead of the New Year.
Nothing intimidating, just some gentle steps towards improvement.
But before we go through it point by point, please understand this. Change takes time. It won’t all be plain sailing, but we’re not looking for perfection. The fact you’re still on this page and haven’t clicked through to the recipes is a very good start.
Right, here we go, in no particular order.
1. Forget the word diet
This is a programme of gradual and positive change for your health and mind. Not restriction. The steps we’re planning here together are going to make you feel 10 years younger. Yes, it’s a bold statement, but a true one.
2. Don’t have a goal Seriously, don’t.
The first thing you will do is think of a number, a weight you were 10 years ago, and if there’s ever a more ridiculous and unattainable target, it’s that. Your aim instead is to focus on what you’re doing, your day-to-day management of food, sleep and movement. Think more about being in better physical condition, both inside and out.
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3. Exercise
It doesn’t have to be horrible for it to work, so you have my permission (and that of any other fitness coach worth their salt) to enjoy it. Start with 30–45 minutes of brisk walking per day and then later add some strength training (yoga, weight training) to take your muscles out of their comfort zone a bit. Strong muscles mean strong bones, stable joints, higher metabolic rate and two fingers up at declining oestrogen levels.
4. Food
What you put in your body will determine how well it functions (bit like a car).
Aim for three meals and one snack per day (rather than 12 hours of continuous grazing), and have at least one portion of protein (fish, chicken, yoghurt, eggs, red meat, pulses, beans, soya products) at each meal. At one of those meals, add one portion of carbs (not a hard-and-fast rule but a good one to start with, if you do not want to track calories). So that’s oats, sweet potatoes, pasta, rice, bread (and yes, you read it right – one portion per day at any meal). Add to that some good fats with a teaspoon of seeds, the odd avocado, some nuts, and then fill up on loads of veg and a couple of pieces of fruit per day.
Plus, eat much less sugar and drink less alcohol. Biscuits and booze are a habit, not nutritious staples.
5. Try the 80/20 rule
Eat well for 80% of the time and have a little sanity for the other 20%. Not a food-fest-binge- athon, just small portions of fave comfort food each week. See? No restrictions!
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6. Sleep
As hormone levels go all weird, so do our sleep patterns. Quality shut-eye makes the body and mind function optimally, so set an alarm to go to bed. Build in the 10-min cleansing faff, the 20 min reading, and aim for 7– 9 hours kip per night.
7. Keep a journal
Sounds a bit la-la, but documenting what you do each week provides wonderful evidence of progress. Remember, it’s you versus you, and no one else. I’m rooting for you. Let me know how you get on!
Written by Annie Deadman for Woman&Home.
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