As the New Year approaches, many of us are striving to embark on a journey towards a healthier lifestyle where fitness is a priority. Whether it’s to lose a few kilograms, adopt a more active lifestyle, or just set fitness goals… But how do we translate these desires into visible, lasting changes? To make it possible, it’s important to set realistic and achievable goals. Aim for gradual progress rather than drastic change.

Sharing a few tips, Dietician Umang Malhotra said, “Start with small, manageable steps like taking a brisk walk, trying new healthy recipes, or incorporating more fruits and vegetables into your meals. This approach creates sustainable habits that contribute to long-term well-being.”

Healthy Habits To Include In Your Regime:

Dietician Umang Malhotra listed down some important pointers that will help you all to kick start the new year on a healthy note.

• A key element of a healthy lifestyle is a balanced diet. Focus on nutrient-dense foods such as whole grains, lean proteins, and colourful fruits and vegetables. In addition, minimise processed foods and sugary drinks. Remember, it’s not about deprivation, it’s about making wise choices to nourish your body and mind.
• Regular physical activity is vital. It doesn’t have to come with strict rules, instead you can find an activity you enjoy, whether it’s dancing, biking, yoga or brisk walking, and try to maintain consistency. Even short bursts of exercise throughout the day can add up and have a significant impact on your overall health.
• Hydration is often underestimated, but it’s vital to overall health. Make it a habit to drink plenty of water throughout the day. Also, make sure you get a good night’s sleep. In the process, our bodies are restored and rejuvenated and play a vital role in achieving our fitness goals.

Fat Loss Tips For 2024:

Shedding excess weight not only enhances physical health but also boosts mental and emotional resilience. Embracing a focus on fat loss can lead to increased energy levels, improved cardiovascular health, and a heightened sense of confidence. It’s a transformative journey that promotes a healthier lifestyle, longevity, and a positive mindset for the years ahead.

In this regard, Kushal Pal Singh, who is a Fitness & Performance Expert at Anytime Fitness listed the 6 crucial components that help to achieve your goal.

• Cardiovascular Intervention: Engaging in cardio exercises, like running or cycling, elevates heart rate, burns calories, and supports overall fat loss by improving cardiovascular health.
• Muscular Endurance: Building endurance through resistance training and high-repetition exercises enhances calorie burn during workouts, aiding in sustained fat loss and improved workout performance.
• Muscular Strength: Strength training, such as weightlifting, not only increases muscle mass but also elevate basal metabolic rate, contributing significantly to fat burning even at rest.
• Flexibility: Incorporating flexibility exercises like stretching and yoga prevents injuries, optimises workout efficiency, and promotes effective calorie burning during exercises.
• Body Composition: Monitoring and optimising body composition—increasing lean muscle while reducing body fat—creates a healthier and aesthetically pleasing physique, fostering targeted and sustainable fat loss.
• Diet Proposition for Effective Fat Loss: To achieve effective fat loss, integrate a balanced diet that includes essential macronutrients, promotes a caloric deficit, prioritizes nutrient-dense whole foods, emphasizes hydration, and considers optimal meal timing. This dietary proposition, when coupled with a comprehensive exercise plan, creates a synergistic approach to sustainable fat loss.

Tips To Set Achievable Goals:

A great way to set measurable goals and stay motivated is to set a performance goal, rather than a weight loss goal which indirectly will help your emotional and mental health positively. On the same lines, Drishti Chhabria who is the Founder and Chief Experience Officer of Orangetheory Fitness India listed the following:

• Instead of focusing on the scale or how many kgs you want to lose, you can set a goal based on how many times a week you want to work out, how many reps you can perform of a certain exercise or how many minutes you can spend walking or jogging nonstop.
• By achieving small victories, you will automatically reach your weight loss goals, build endurance and gain muscle which will bring you towards your long-term fitness goals.
• You can start by scheduling your workouts, setting reasonable daily or weekly goals, choosing something fun and engaging, and focusing on holistic health to stick to your resolutions and new year goals.
• Remember to schedule rest days and reward yourself for achieving your goals as well. Don’t beat yourself up and track your progress rather than being harsh on yourself and giving up.
• Most importantly, always remind yourself of your ‘why’ every day and put meaning behind the goals you set. If you’re not looking at the reason, you will never feel motivated enough to push yourself to achieve it. The moment we are grateful for why are doing something rather than what we are supposed to be doing, we feel happier and motivated.

Consistency in adopting these tips fosters not only a leaner physique but also an overall healthier lifestyle, ensuring lasting results and improved well-being. Embrace the journey, celebrate the little achievements, and be kind to yourself on the days when progress is slow. Consistency and perseverance are the cornerstones of success.