What is the single-most important change you could make in 2011 to secure the body of your dreams? If you’ve tried to lose weight before and feel like you always have the same New Year’s resolution, how can you make this year the one that counts?
You need expert advice. That’s why we’ve pinned down top professionals in diet, nutrition and training for their number one tip.
Of course, talk to a dietitian, a psychologist, an athlete and a personal trainer and you’ll get some very different responses. Each has a golden nugget to share that can really make the difference. What will be the one thing you change this year that will make all the difference?
In 2011 don't obsess about the scales, says the psychologist
Gareth Mole, a sport and performance psychologist, tells his clients that if they do just one thing it should be to stop weighing themselves every day and instead concentrate on rewarding their efforts rather than the results.
“The irony is that when you do successfully reward effort the results come anyway,” he says. “Be realistic about what body weight actually means and be aware that it can be influenced by factors beyond our control like hormone fluctuations or age, for instance. Letting the number on the scales dictate our level of motivation is risky, and having body weight as the primary indicator of physical health is a poor way to measure it.”
Alternatively, Mole encourages his patients to record their efforts to improve their health in minutes-per-day.
“It’s about the amount of minutes spent trying. Reward your efforts regardless of the results, because the fact of the matter is that you can have a very healthy week and have no weight loss and that can be confidence-smashing if you put too much emphasis on it.”
Take a holistic approach this year, says the athlete
Ironman competitor, Rod Smith, knows all about rewarding effort, having lost 43kg in just 12 months while training for national sporting events.
“The one thing I would advise anybody who wants to be fit and healthy is to approach it in a holistic way,” he says. “I used to think that because I was doing Ironman I could eat and drink what I wanted, but I was so wrong. Competing was putting a strain on my heart and my blood pressure was dangerously high.”
Today Rod’s lighter frame not only gets him across the line in record time, he is now confident he will enjoy a long and healthy life.
“I was overweight for 15 years and in denial about it, but now I feel like I’ve got my life back,” he says. “I have signed up with a really good dietitian because, not only do I want to keep the weight off and keep competing, I want to lose another 7-10kgs to be in peak condition.”
Set achievable goals, says the personal trainer
Ensuring you have measurable goals is the one thing that Fitness First personal trainer, Chris Duffy, says will make the difference in 2011.
“Set yourself a behavioural-based goal like, ‘I will train five times a week’, followed by an outcome-based goal such as, ‘I will lose 10 kilos by June’,” he says. “But primarily concentrate on the first and the latter will follow.”
And while you are focusing on achieving goals, Duffy suggests you find a friend to train with.
“Be accountable and have someone to keep you accountable,” he stresses.
Boost your metabolism in 2011, says the dietitian
When it comes to shedding kilos, clinical and sports dietitian, Caroline Trickey reckons it’s all about boosting your metabolism. Get that one thing right this year, she says, and everything will fall into place nicely.
For those wanting to lose weight, Trickey recommends several ways to speed up your metabolism, with the first being to eat breakfast.
“Breakfast wakes up the metabolism after its resting phase,” she says. “Studies have shown that people who eat breakfast are slimmer than those who skip it.”
Here’s another encouraging fact for those who love to eat. Eating regularly, about every three to four hours, also keeps your metabolism burning, says Trickey. “But watch your portion sizes and keep your snack choices healthy.”
Another good tip for a speedier metabolism is to add spices to your meals. Try chilli, horseradish, ginger or cayenne pepper. But beware; chilli can become addictive although it’s not detrimental to your health. In fact, new research from the University of Tasmania has shown that regular consumption of these tiny red rockets may help to prevent diabetes and cardiovascular disease.
Meanwhile, eating lean protein, staying hydrated, opting for a wide variety of food and exercising regularly are all excellent metabolism boosters.
And don’t, whatever you do, go on a crash diet, fast or detox program. “A low energy intake puts your body into famine mode so it becomes very good at burning a small amount of fuel,” Trickey explains. “This will slow down your metabolism and work against any weight loss goals you may have.”
Happy New Year!