According to a 2018 study, the rate at which people tend to stick to their weight loss goals in the new year falls by about 25 per cent in the first week, 33 per cent by February, and 50 per cent by June. If these disheartening statistics are any proof, we could all do with some expert advice on how to stick to our fitness resolutions.
A week into the new year is as good a time as any other to get some intel on what we’re doing right and wrong, so the struggle to stay on the right path gets a little easier. We reached out to Radhika Karle—a master Pilates trainer and educationist, fitness trainer, nutritionist, author, and the founder of the Mumbai-based fitness studio Balanced body—for her top tips. “If you’ve fallen off the fitness bandwagon, it is important to assess why. Maybe it was a sign that you were on the wrong bandwagon! Once you understand that, you can try to not make the same mistake twice,” explains Karle. She recommends starting slowly and steadily and getting help to set a fitness journey that works for you so you can keep moving forward.
Scroll on for some of her other very doable fitness tips that will have you looking forward to your workouts.
Consult an expert
Just a couple of sessions with a personal trainer can help you to go a long way in your journey. Not only will you be better at using equipment correctly, but an expert can help you to tweak your form and keep injury at bay. “They can help you create attainable goals as well as chart out a plan to make sure you achieve them,” explains Karle. She adds, “For example, if you want to be able to run a half marathon as a part of your New Year’s fitness goal, you would need core strength, mobility, and cross-training to ensure you don’t get injured. That’s where an experienced fitness expert can step in.”
Don’t forget your short-term goals
When it comes to goal setting, Karle often finds that in the process of planning long-term goals, people forget to think about the smaller steps they can and should be taking. “Creating and achieving short-term goals can help you stay motivated and on track which will eventually lead you to your long-term goals.” She suggests setting three types of goals: Realistic ones that you can achieve in four to six weeks, mid-term goals that take about four to six months to accomplish, and long-term changes that you can make in a year or 18 months.
Remember that abs are made in the kitchen
We’ve often heard that the secret to weight loss lies in focusing on your diet more than exercise. “People put in all their efforts into working out but don’t consult a certified nutritionist for a meal plan that is specifically made keeping their lifestyle, goals, and medical conditions in mind,” says Karle.
Pick a workout you like doing
Turn odds of you sticking to working out in your favour by doing workouts that you enjoy rather than opting for something that promises you unrealistic results. Torturing yourself to work out will lead to you finding excuses to skip it. “If you like dancing, join a hip-hop class and if you like the outdoors, try trekking. It is a no-brainer that you will be more likely to continue exercising if you have fun while at it,” explains Karle.
Do exercises that help with everyday living
Make your daily activities easier by doing exercises that help your body cope. “For example, if you have a job where you have to stand for long hours, start a Pilates routine that involves strengthening the muscles in your core. This ensures that you wake up without a backache,” says Karle.
Think about your long-term health too
Set goals that will help your body deal with ageing. “While you’re in the pink of health is a great time to start. Include more fresh and seasonal vegetables and fruits in your diet as these are filled with much-needed minerals and vitamins,” explains Karle.
Consider supplements
Before randomly adding supplements to your diet, it is important to consult an expert and get your regular bloodwork done. Whole foods are the best sources of nutrients but sometimes your body may need that extra boost to stay healthy and strong. Karle suggests, “A certified nutritionist can help you with this. Supplements can do wonders for your mood, skin, hair, nails, and even energy levels!”
Get more sleep
Not getting enough sleep can lead to a decrease in leptin levels which lead to an increase in appetite, ultimately messing up your weight loss efforts. “In an ideal situation, you should be sleeping between 10 and 11 pm and waking up before sunrise that is between 5-6 am, depending on the season,” explains Karle.
Get a workout buddy
Having a fitness-ship can help you to feel more motivated. “Research shows that if you have someone joining you towards a common goal, you will stick to it and have fun while getting there,” explains Karle.
Adapt, improvise and overcome
Remember, changing your goals is a normal thing to do. “The pandemic has taught us to be resilient and ready for change at any given point in time. So ensure that if things change in your life, you modify your goals accordingly,” advises Karle.