National PT of The Year Lean With Leanne shares her Top 5 Tips for 2022
Making the same NY resolution this year? Is 2022 the year you are finally going to complete that diet? Well take it from a PT who knows, the new year, new me diet train does NOT work long term! Your social media is going to be flooded with fad diets and quick fix plans that do NOT work and actually cause more harm than good. So here are my top 5 tips for achieving results in the new year:
NEAT stands for Non-Exercise Activity Thermogenesis and it simply means the amount of activity and movement you do on a daily basis that is NOT planned exercise. This can just be the amount you move around and walk in the day. The more you move, the more calories you burn. I always set my clients targets of 10,000 steps a day. This is a great way of increasing your daily movement, burning more calories and improving your mental clarity.
Eating protein at every meal is beneficial, especially if your new year goal is weight loss. Protein is responsible for repairing cells and promoting recovery. It also helps you feel fuller for longer and can help keep cravings at bay. Protein also has a higher thermic effect than carbs and fats meaning that digesting protein actually burns more calories than the other macronutrients.
Track your calories
Knowing how many calories to eat is essential no matter what your goal. If your goal is weight loss you need to ensure you are in a calorie deficit (eating less calories than you burn). The only way to make sure you are in a deficit is to track your calories. This is simple and you can download the free app MyFitnessPal to track effectively. BUT first how many calories should you be eating?? Fill out my calorie calculator and it will determine your individual calorie requirement for your goals.
Believe it or not, hydration is very important. Being dehydrated can affect energy levels, motivation and your cravings. A lot of people often mistake thirst for hunger but the reality is the human body needs at least 2 litres of fluid a day to perform optimally. Set yourself a target of 2 litres a day and it does not have to be water. You can use sugar-free squash and I love a diet fizzy drink now and then; they are great for satisfying a sweet tooth.
Make it fun
The great thing about exercise is that there are so many different ways you can keep fit. The most important thing is to choose a form of exercise you enjoy and find fun. The chances of you sticking to an exercise regime you enjoy is far greater than doing something you hate. I love lots of different types of exercise including weight training, Zumba, running and circuits. Try lots of different types of exercise and see what you love and then be consistent with it and you will get great results.
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