Belfast weight-loss expert offers five top tips for fitness and diet in 2021 – Belfast Live


Posted: January 3, 2021 at 9:57 pm

Christmas is a time for indulging in your favourite food and drinks, spending time with family and getting that much-needed time away from work.

So it is very understandable that many people go overboard in their eating and drinking habits during the festive season.

The downside is that this can leave them feeling sluggish and de-motivated coming into the new year.

January is a time for starting afresh, choosing some New Year's resolutions to stick to and for many, getting back into a health and fitness routine after some time off or even taking the plunge and starting for the first time.

With gyms across Northern Ireland being shut due to the six-week coronavirus lockdown and cold weather making it harder to get up and exercise outside, kick-starting your healthy lifestyle this new year may be harder than ever especially if you do not have previous education on how to do it.

Now the coaches over at Bia, a Belfast -based online coaching platform specialising in fat-loss and body composition, have given us some of their top tips to start yourself off right in the new year and work on making yourself healthier and happier.

"Focus on what you do from New Year's Day to Christmas Day, not what you do from Christmas Day to New Year's Day.

"It is good to indulge over Christmas, whether it's time away from work, time with friends and family, movie marathons or over-consuming food and drink.

"What you do for the week around Christmas isn't important in the grand scheme of your overall health and fitness.

"Do not let what has happened in the past affect how you attempt to better yourself in the future."

"Take time to learn and understand the content of your food.

"All foods are made up of some combination of the three macronutrients; carbohydrates, fat and protein.

"Carbohydrates provide energy for the body to move at moderate to high intensity.

"These are especially important when exercising.

"Fats provide energy at low to moderate intensity and help the body absorb vitamins and protein helps with recovery and growth of muscles.

"None of these macronutrients are 'bad', and all are necessary for normal healthy human function.

"By knowing what is in your food and creating a healthy balance, you will be able to maintain a healthy lifestyle without the need for fad diets or unrealistic goals."

"The number one mistake you will make is by taking on too much at once.

"If for six weeks you manage to complete 3-4 gym sessions, walk 13,000 steps every day, eat 3-4 nutritious meals and reduce alcohol and snacking intake, it's unlikely you'll maintain it.

"Start small and continuously work on building a behaviour change.

"Ask yourself: are you eating 5 fruit and veg per day?

"Are you walking 10,000 steps per day?

"Are you getting 7-9 hours of quality sleep each night?

"Are you drinking 2.5l of water?

"If you answered no to these questions, then this is where you should start.

"However, it is important to do these progressively. If you are currently walking 4,000 steps per day, challenge yourself to walk 6,000 steps and once that becomes easy, progress the target further. This can be done with every task and is the key to sustainable lifestyle changes."

"It is great having the best intentions, and a lot of us will have them going into 2021, but what happens when motivation wavers?

"If you do not have a plan, you cant stick to one.

"End each week by planning for the next - consider what worked well this week, build on something thats already working for you, look at what needs improvement and change something that isnt working.

"Plan your day around exercise and set a time that works for so youre less likely to forget or lose motivation.

"Consider what you are going to eat all week and set aside time to prep.

"A good way to stick to this is to make a shopping list with specific meals for breakfast, lunch and dinner in mind when you head out to the shop."

"Rome wasnt built in a day and a sustainable change werent made in a six-week transformation deal.

"You must realise and accept that real change takes time, perseverance and the ability to get back on track when you inevitably lose your way, as it happens to everyone.

"Positivity is key when taking on a new challenge and it is important to remember that although you might not see changes straight away or if you have fallen off the bandwagon, it is never too late to try again and work just that little bit harder than the time before."

If you have any more questions about how to achieve your health and fitness goals or are interested in finding out more about Bias home workouts during this six-week lockdown, you can get in contact with them at their Instagram page @bia_support

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Belfast weight-loss expert offers five top tips for fitness and diet in 2021 - Belfast Live

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