So you're kicking ass and taking names with your new years regime and you're ready to take it a step further and drop those last five pounds!
Well step in line... this is by FAR one of the most common goals I hear from my clients and hey I wouldn't be complaining if I happened to wake up a tad lighter too! The last five are absolutely the hardest to take off, and this time of year does not naturally lend itself to weight loss! If you're ready to commit to a few small changes in your lifestyle then it's 100% achievable.
Here are my top tips to do this:
1. Nutrition and a healthy diet is absolutely #1 #2 #3 .... #66 then exercise drops in somewhere around #67. It takes 1 second to eat a timbit and to burn that off you'd have to jump rope straight for about 8-10 minutes. NOT FAIR! But that's the cold hard truth. I've said it before and I'll say it again - you can't out run a bad diet. Boo.
2. Focus on the GREAT. I have always found that whenever I've made health my main goal I've been the most successful with my weight. And conversely whenever I've prioritized weight loss I can't stop thinking about it and become obsessed with food. Set goals to run a fast 10k, to get a certain number of steps on the fitbit, to make dinner five nights a week, to cook with more vegetables and without making weight the focus you will see change start to take shape.
3. Eat three homemade meals a day. I used to be a grazer but I noticed that whenever I went on holiday and was forced to contain my calories just to meal time I would usually lose weight! Especially if you work from home or have an awesome snack cupboard at work RESIST it. That old bag of half open chocolate chips adds up fast and really once in a while if that's what you really really want go for it but don't make it a weekly (let's be honest, daily) habit. There is NO reason why you need to eat a chocolate bar every single day. Sugar is stronger than crack - it will be hard to stop the habit but after a few weeks you won't miss your daily fix. Make fruit your treat.
4. Book your workouts like you would a meeting. I believe in two BIG workouts a week and four smaller staples. My typical week now involves: 2 interval runs, 3 strength training sessions (bod squads), and 1 yoga or Pilates class. Make your schedule balanced - don't drain yourself with too much cardio. I used to run 6 days a week and found that I was just exhausting myself. I would get back from a run and basically rip open the fridge because I was so hungry. Don't kill yourself with two hour cardio sessions at the gym - take it from me, they don't work! Avoid "reward eating" as much as possible.
5. Take it up a notch. Don't just get to the gym and go through the motions. Go to classes and trainers that push you beyond your comfort zone - that's where the magic happens. In your routine can you add just one more class? In class can you push out one extra rep? If you're wondering it's better to add six 30 minute workout sessions a week than do three hour long sessions. Spread your workouts out to improve recovery and keep up your metabolism all week long!
p.s. If I had to pick one favourite thing of all year it's been my fitbit. I love/hate this little thing. It encourages me to move throughout the day and competing with friends has been fun - we keep each other accountable whether we like it or not!