The festive season is a time for indulgence, but once the celebrations are over, many of us find it challenging to get back on track with our health and fitness goals.
Those of us looking to lose weight can really struggle, especially to keep the weight off once we have lost it.
To get the best advice we spoke with our personal trainers in Manchester who revealed their two main tips to follow that will help you keep off their weight throughout 2025.
- Calorie Deficit & Protein Target
After Christmas, resetting your nutrition is of course the best place to start. If your nutrition is not on point, all those reps in the gym, or early morning runs will be for nothing.
If you’re looking to shed weight and keep it off, eating in a calorie deficit – which simply means consuming fewer calories than you burn, is absolutely essential. You don’t need to make drastic cuts; just aim to slightly reduce your daily intake while increasing your daily exercise.
If you cut down too far on your calorie intake this will make it much harder for you to stick to long-term. Cutting your daily calorie intake by a couple of hundred calories to start with will be much more manageable.
Also a big thing with calories is to calculate what you are consuming over a week rather than day-to-day. This is because if you eat more than your calorie target on a single day you can then remedy that by eating slightly fewer calories throughout the rest of the week to keep you on track.
Remember, one bad day does not set you back.
Another key part of this is to make sure that within your calories you are hitting your protein goal. Protein is the best macronutrient for us and helps us to feel fuller for longer which encourages us to eat less food that is bad for us.
The golden rule is to consume 1 gram of protein for every pound of body weight.
Finally, to really help you stick to a new diet regime, make sure you don’t food shop when you’re hungry, clear your house out of temptation food (if it is not there you cannot eat it) and try drinking water if you feel hungry as sometimes dehydration can be mistaken for hunger.
- Aim for 3-4 Workouts a Week In The Gym or At Home
Once your calories and nutrition is sorted, it is time to turn to your fitness.
Exercise is a crucial part of feeling your best in the New Year. ABS recommends aiming for at least 3-4 workouts a week, whether at the gym or at home. Even simple activities like walking can make a huge difference. Try setting a goal of 10,000 steps a day – it’s a manageable target that can significantly boost your health and help you to shed the Christmas weight.
The best way to stick to a new fitness regime is to make it a habit, a non-negotiable part of your weekly routine.
We stick rigidly to our habits, so if fitness becomes ingrained into our life we will find it much harder to skip.
Be Patient and Stay Consistent
Getting back on track after the holiday season can feel challenging, but with these two simple, effective steps, you can make a smooth transition to a healthier January.
By managing your nutrition and exercise routine, you’ll be well on your way to feeling your best in the New Year.
