This month is the perfect month to start to set those long-term foundations in place to help you lose weight and keep it off forever.
Here's five reasons why February is the perfect month to start losing weight.
1. Your New Year's Resolution was to lose weight but you've tried to count calories or make healthy changes & you're running out of steam (and focus). Now is the time to bring in a bit of accountability, structure & a healthy routine. Weekly support appointments are a key part of our success!
2. All the Christmas treats are gone and you've not yet been swayed by Valentine's Day chocolate displays. When there's no junk food in the house, there are fewer temptations & distractions. Now if the perfect time to start.
3. The days are getting longer and we naturally feel more energised & able to take on more. Our daily and seasonal exposure to sunlight controls our circadian rhythms. The more sunshine in a day, the more melatonin your body produces which gives you more energy and makes you feel more alert throughout the day. Plus, when the sun is shining, we absorb more vitamin D - another energy booster!
4. We're finally kicking the colds & flus which have been circulating over December & January. We've come through the worst of the winter and with more sunshine, energy & more vitamin D, our immune system gets a big boost. Weight-loss is much more achievable when you're feeling well.
5. A February start creates a super window of time to hit your spring or summer weight-loss goals. On our two most popular weight-loss plans, women lose around a stone a month (one dress size every four weeks). That could mean you'll be three stone lighter by the first of May - what a super boost in 2024.
Are You Ready To Set Your Fabulous February Foundations?...
My goal as your coach is to help you lose weight but also to help guide you towards making long-term changes that will help you maintain your weight loss.
In order to make the changes permanent we will need to make some adjustments to your baseline default lifestyle. Don't panic you don't need to become a marathon runner or gym fanatic!
Here are a few ways my clients maintain their weight loss long-term with some simple, effective, fabulous foundations:
- Drink 2 litres of water a day
- Eat protein every day
- Eat when hungry & stop when full
- Sleep 7-9 hours per night
- Include at least 3 sessions of structured exercise per week
- Walk 7000-10,000 steps per day, every day
- Set their utensils down in between meals
- Track your calories in
Which ones are you already doing?
Which one could you add this week?
Which one stands out as being a challenge?
Whether you're stuck at a desk all day or just struggling to get motivated and exercise, here are ideas to help you get moving and increase your NEAT!
6 Ways To Make Movement Your Antidote To Sitting Too Much
◾️ Walk More
Plenty of research has borne out the health benefits of a daily 30-minute walk. Walking has a positive impact on mental health helping to reduce anxiety and also the incidence of cardiovascular disease and stroke, as well as having a positive impact on blood pressure.
◾️ Take The Stairs
Taking the stairs whenever possible can help you maintain a healthy weight as well as build and maintain strong bones, joints and muscles.
◾️ Stand Up at Work
If your job requires you to sit for long periods, make it a point to stand up at least every 20 minutes. You may need to set a reminder using your calendar or phone, especially if you're used to getting involved with a project and losing track of time.
◾️ Change Your Workstation
You might also consider getting a standing desk, a treadmill desk, or a fitness ball seat (which promotes "active sitting," where you engage your core).
◾️ Be Active After Dinner
Planning activity after dinner not only boosts your fitness, it helps keep your blood sugar levels in the optimal range and reduces your risk of developing insulin resistance.
◾️ Use Commercial Breaks
If you regularly watch TV in the evenings how can you tag more movement into that time? If you can add a walking pad or treadmill into your evening routine and walk whilst watching your favourite programmes this can have a significant impact on your daily step routine. If you can't fit that into your home or budget right now then simply ensuring you get up at every break or pause the programme regularly to move, stretch, squat or walk on the spot.
Which of these will you add into your daily habits?