Why wait until January to start afresh with your eating habits?
Research shows it takes at least three months to properly kick bad habits. Getting a head start now means your resolve is firmly in place before the indulgences of the Silly Season kick in.
Here are 10 areas to focus on over the next 12 weeks:
1. Start with the kitchen
All good intentions will be challenged if your kitchen is filled with junk. Be ruthless and clean out the pantry, fridge and freezer.
Toss out anything out of date, overly processed and restock with plenty of healthy foods that you know you will actually eat.
2. Plan ahead
At the end of a busy day no one likes a last-minute dash to the supermarket, so make time each week to plan out your meals.
3. Make brekkie your friend
The perfect start to your day! Set your alarm 15 minutes early and enjoy a healthy breakfast to kick-start your metabolism, lift your mood and to combat mid-morning sugar cravings.
4. Get back to wholefoods
Overhaul your diet with nutrient-rich wholefoods – those that are closest to their natural state. Simple swaps like whole fruit instead of juice and brown rice instead of white will better nourish your body and slow premature ageing.
TIP: Add a nutritious punch to your meals by filling half of your plate with plant foods.
5. Three meals a day
Forget the fads and extreme diets that will make you more likely to binge during the festive season.
Instead, focus on three evenly-spaced meals filled with lean protein, smart carbs and loads of colourful plant food.
At 12WBT, we’re all about having REAL food three times a day, and that includes treats. Check out some of the recipes.
Your gut is home to trillions of healthy bacteria, which are needed to maintain a healthy gut and immune system.
If you’re indulging in more alcohol than you normally would, it’s even more important to look after your gut health.
Probiotic rich foods such as yoghurt, sauerkraut (fermented cabbage) and kefir (a fermented milk drink) contain live bacteria, which will help boost your population of friendly bacteria.
7. Have some resistant starch
Naturally found in legumes, barley and cooked/cooled boiled potatoes, resistant starch helps to protect against colon cancer and promotes the growth of healthy gut bacteria.
8. Moderate those liquid calories
Downsize your latte, reduce the soft drinks and aim for a few alcohol free nights each week. Simple!
9. Adjust your tastebuds slowly
Whether you’re cutting back on sugar, salt or fat, going cold turkey is tough this time of year, so cut back slowly.
Don’t say no to the canapés or pudding, but enjoy it all in moderation.
10. Mix strength with cardio
Ok, we know doing a cardio session is not at the top of your list during November and December.
However the trick to boosting your metabolism is to combine cardio with strength training. Aim for 20 to 30 mins six days a week. 12WBT’s Express Workouts are PERFECT if you’re time-poor and need something fast, effective and easy to slot in between chores. Click here to find out more.
TIP: If you’re feeling a little fuzzy from a festive celebration the night before, workout in the evening once you’ve properly rehydrated your body (and take it easy!).
Let us take the hard work out of sticking to your New Year’s Resolutions! We’ve got all the tools you’ll need to have a healthy – and enjoyable – summer! Sign up now.