Jumpstart Weight Loss for the New Year
While many people look to January 1 as the perfect time to start a health and fitness regimen, there are things that you can do now to get a jumpstart and also minimize the damage that you do to your waistline in the next few weeks. Anytime Fitness experts are offering the 12 Ways of Weight Loss to get people thinking about making 2013 the year they get fit.
"This is the hardest time of year to start a weight loss effort because of all the parties, food, cocktails and lack of sleep," said Tara Costa, Anytime Fitness member and former "The Biggest Loser" contestant. "But that's exactly the reason to start now. If you get through the holiday season and form some new healthy habits at the same time, you'll surely be able to succeed come January 1. Consider this a gift to yourself!"
Studies show that just one week into the New Year, 25 percent of resolutions are forgotten and by the end of the year, nearly 90 percent have failed. Costa has teamed up with Brian Zehetner, chief science officer for Anytime Fitness, to develop the following tips to get folks started on the road to success during the final days of 2012.
"These tips make it easy for people to score healthy victories each and every day," said Zehetner. "All you need is a little time, motivation and commitment."
Anytime Fitness' 12 Ways of Weight Loss
12:Taper carbs starting at noon
Carbohydrate intake should always be monitored but an easy guideline is to curtail the carbs as the day wears on.
11:The 11 o'clock rule - eat and workout by 11 a.m.
If you haven't had anything to eat or participated in any activity by 11 a.m., there's a problem. Either you drank too much the night before, you're having one of those lazy days that does nothing to enhance weight loss, or you're starving yourself unnecessarily.
10:Watch fewer than 10 hours of TV a week
Instead of watching 28 hours of TV a week as the average American does, find ways to move more and watch less. Incorporate movement into your everyday life, even beyond exercise.
9: Eat approximately nine servings of fruit and vegetables a day
This doesn't mean you need to eat nine different fruits and vegetables, though that would be great too. Keep in mind that one serving is equal to a small or medium piece of fruit, a half-cup of cooked vegetables or one cup of raw veggies.
8:Get eight hours of sleep each night
Research has proven that lack of sleep can contribute to a number of metabolic disturbances. Remember, cat-naps in the middle of the day do not qualify as quality sleep, so try to hit the sack in a timely fashion to get in the full eight hours.
7:Eat breakfast seven days a week
A cup of coffee does not count as a healthy, well-balanced breakfast. Get in some good carbs, protein, fruit and then add that caffeine.
6:Exercise six days a week and have one day of rest
Not ready to conquer this level yet? No problem. Start with one, two or three days a week, with the goal of working your way up to six. And don't forget to make it fun too.
5: Eat at least 5 oz. of protein a day
Protein is very satiating and balances out meals quite well - and it doesn't always have to be animal-based. Vegetarian protein sources, like tofu, are great too.
4:Drink 4 glasses of water by 4 p.m.
Most people forget to drink water during the most active part of their day, so make 4 x 4 a habit. By doing this, you'll avoid dehydration, headaches and nocturia (midnight bathroom trips), and it may help with weight loss too.
3: Weigh yourself at least three times a week
We don't want you to be hyper-focused on the scale numbers, but research has proven that the earlier you identify weight gain trends, the easier it is to do something about them.
2: Exercise with a friend
Pooch or person, it doesn't matter. Just get out and exercise with someone. You'll feel more accountable to your partner and make him/her healthier in the process.
1: Have one splurge meal per week
Deprivation sucks, so don't completely abstain from your favorite foods, no matter what they might be. Just be sure that one meal doesn't turn into two, three or four.
"Weaving these tips into your daily routine may be difficult at first, but it will get easier and easier," said Costa. "Celebrate each victory, even if it's small. It'll make you feel stronger and build more confidence, making your goal more attainable."
Zehetner oversees the nutrition, fitness, and disease prevention and management initiatives for Anytime Fitness. He's also a registered dietician, certified strength and conditioning specialist, and board certified sports dietician.
Costa was a finalist on season 7 of "The Biggest Loser," winning a record number of challenges in the show's history. She has completed an Ironman and is now starring in Gilbert Godfrey's off-Broadway production, "The Diet Show," with other former "The Biggest Loser" contestants.
Anytime Fitness (http://www.anytimefitness.com) recently opened its 2,000(th) club in Neede, The Netherlands.
About Anytime Fitness
Founded in 2002, Anytime Fitness is now the fastest-growing fitness club franchise in the world, with more than 1,500,000 members and 2,000 clubs worldwide. Open 24 hours a day, 365 days a year, Anytime Fitness prides itself on providing its members with convenient and affordable fitness options in friendly, well-maintained facilities which feature top-quality exercise equipment. Clubs are now open in 49 states, Canada, Mexico, Australia, New Zealand, the United Kingdom, Grand Cayman, Poland, the Netherlands, Qatar, Spain and Japan. Join one club and use them all. Members also enjoy free access to AnytimeHealth.com, the most comprehensive wellness website available.