More often than not, you decide to lose weight because you want to improve your wellness, your favourite jeans have become too snug, or a toddler innocently uttered the words: “are you pregnant?” However, sometimes the inspiration to change may come from somewhere else: a deadline. Whether you’re about to go on a beach holiday, attend your high school reunion or get married, you need strategies to get your best body just in the nick of time.
1. One Year to Go: According to weight loss expert Whitney Smith, ‘With this much time, you have a chance to change your body the right way…Start by incorporating one to two days of strength training per week and supplement with two or three days of light cardio activity, which can be as simple as a walk outside or a bike ride for 30 to 45 minutes. Each week try to add a bit more speed, resistance or time than the week before. For diet, start by looking at what you drink…reducing or eliminating soda, juice and sweetened coffee can reduce your weekly calorie intake. Make sure to populate your diet with protein and fat, incorporating lean quality proteins with each meal in order help stabilise blood sugar levels, accelerate fat metabolism, improve recovery after workout and increase energy throughout the day…To include more fat, eat raw, unsalted nuts, olive oil, safflower oil, sunflower oil and avocado. Fish also contains healthy fats, which have positive impact on our fat metabolism, overall cellular energy and function, and even brain function and appearance of hair, skin and nails.’
2. Six Months to Go: ‘If you’re new to exercise or haven’t been regular about your routine, use strength training to complement cardiovascular activity,’ says Smith. ‘Start with one to two days of strength training per week, and do some light cardio activity on the other days (at least two days a week). You should challenge yourself weekly by adding more resistance, speed or time to your walk, run or bike ride. Write your goals on a paper or dry-erase board and cross them off when you achieve them. If you power-walked 45 minutes last week, try incorporating a jog (10 minutes or whatever you can handle) somewhere on your path…Your diet should consist mostly of chicken, turkey, fish, eggs, dairy, low-sugar Greek yogurts, along with dark leafy green vegetables such as green beans, broccoli, spinach and asparagus. Sticking with those types, which are high in nutrients, vitamins, minerals and fibre, will help the digestive process and balance blood sugar levels. If you can control sugar levels, you can help to control the expansion of fat cells, which can lead to weight loss.’
3. Three Months to Go: Smith notes, ‘While three months isn’t a long time for a body change, the right nutritional intake and exercise routine can make a significant difference—but you may need to amp up the intensity. Cardio activity should be a staple (at least three days a week) [as should] a four-day strength programme – two days of full-body, one day of lower body and one day of upper body. This breakdown allows the major muscle groups (legs) to engage in fat-burning one day, which can improve overall body composition. This pays off on upper-body and full-body days when your exercises will seek to define the smaller muscles that don’t burn as many calories. Nutritional changes are critical at this stage, if you haven’t been watching your diet. Stick to lean meats, proteins and healthy fats and try to reduce any major carbohydrates after 3pm when people typically are less active. Unused carbohydrates will convert into stored energy – also known as fat. Stick to a diet low in sugar and high in vegetables and protein and make sure you are eating every few hours to keep metabolism in check.’
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