Fitness consultant David Fairlamb knows how important it is for people to exercise and keep a good diet.
Here he gives 20 top tips to supercharge you in 2014 and make this year a happy and healthy one.
1: If you are looking to lose weight you need to eat clean and lean, in other words eat what the body was designed to eat. That means all fresh natural foods such as lean meat and fish with plenty of fruit and vegetables. This alongside a sensible exercise regime will kick your weight loss into action.
2: Anything processed is a no-no, therefore don’t buy it.
3: Much of the time you think you are hungry you are in fact thirsty. Try drinking two to three litres of water per day to help alleviate those hunger pains. You could add a slice of lemon for flavour.
4: If there are no unhealthy snacks in the house you won’t be tempted, so throw them all out.
5: If you are looking to supercharge your metabolism try interval training which is repeated bursts of exercise followed by a short recovery. For example, if you walk your dog, try adding a few runs during your walk. Even if the run is just past walking pace that’s fine because it raises your heart rate and therefore is burning more calories.
6: Eat more protein-based food which keep you fuller for longer such as lean meat and fish and cut back on stodgy carbohydrates such as pasta, rice and bread. Eat smaller portions. In time you will lose weight as you’re consuming less calories.
7: Cut out eating between meals. If you add up, in a week, how many calories you eat between your main meals you will probably get a shock.
8: Only jump on the scales once every two week’s as this will give you a chance to make a difference. If you are eating and exercising correctly you will know you are losing weight.
9: Consistency with eating healthy food and exercise is the key to weight loss and wellbeing. This will often mean a change of lifestyle, be prepared to ditch regular bad habits for good.
10: Small everyday changes will lead to a huge change over time. For example, if you eat four slices of bread a day that’s 28 a week, 112 a month, 672 over six months and a massive 1,344 slices a year. Cut this by half and you will lose weight, even better cut it out altogether.
11: I call sugar white death. Cut it out of your diet. It is lethal and is very damaging for your body.
12: Whenever you are going upstairs run rather than walk - do this every day and you will burn many more calories.
13: Before you eat your lunch try and go for a brisk walk even if it’s for 10 minutes. If you can’t walk at work make time in the morning. If you can’t find the time, you must not want it badly enough.
14: Be aware of what you eat, writing it down always helps as often you don’t realise how much you eat.
15: Being hungry doesn’t mean you have to eat. Learn to deal with being hungry and this will break the body’s normal routine.
16: There is a big difference between exercising for health and exercising to lose weight. If you are looking to lose weight try to push slightly out of your comfort zone and work to a level where you are out of breath, but can still hold a conversation.
17: When you are walking or running add resistance such as hills or stairs - this will work your body harder and raise your heart rate.
18: Having a training partner will help motivate you.
19: Sprinting builds more muscle. Add a few 10-30 second sprints to your run, slowing down just long enough to catch your breath between.
20: 70% of those who start a fitness or diet regime without a plan fail. Write some short and long-term targets to keep you motivated.
For more information about David Fairlamb Fitness Consultants, visit www.davidfairlambfitness.co.uk , call 0771 3640899 or tweet @DF_Fitness