The Best New Years Diet & Exercise Plan In 2023
We are amongst the infamous time of the weight loss or “health” ads. Be sure to steer clear of those that just want your money which I’ll let you in on a little secret… is ALL those scammy ads which pull you in with some silly catch phrase. Typically using your insecurities and lack of knowledge to get you to spend your money on some BS product or program that leaves you just as confused about health and nutrition as you are currently(or worse). Stick with me to the end and I’ll tell you the best plan for you!😉
What to steer clear from?
Ketones/fat burners/supplements: scammy scammy scammy! The only thing that burns fat is consistently being in an energy deficit. You can still overeat, not exercise, and not achieve your goals with products like these. They aren’t magic. Now, can they suppress your appetite? Eh, maybe but typically it’s a placebo and/or you’re subconsciously partaking in other behaviors that have an effect on weight loss such as exercising more and eating healthier. Ultimately (Cough cough)… an energy deficit! The only product I recommend is protein as it can help aid in reaching protein goals. And maybe Creatine, only if you’ve done your research and have been actively consistent with your health and fitness for some time, but that’s it!
Any diet with a name: diets didn’t work for you in the past so why would you do this to yourself again? What did you learn about nutrition? Did you actually learn your bodies hunger and fullness cues? Understand how the law of thermodynamics work(calories in vs. calories out), the role each macronutrient plays? NOPE! Because diets are meant to be quick fixes. And quick fixes are more harmful for your long term physical and mental health. I mean unless of course you decide you want to be keto for the rest of your life but life is sad without birthday cake, holiday pie, the occasional burger & fries etc. So I advise you turn the other way and start getting educated on nutrition. The way diets “work”(typically only for a period of time) is by putting your body into a deficit. Which is achievable and way more enjoyable while keeping all the yummy foods involved in your nutrition. No diet necessary! Crazy, I know! I have past blogs regarding eating a balanced lifestyle as well as currently accepting new clients. Go apply on my site!
Programs that involve exercising 7 days a week or multiple hours daily: your body and muscles need recovery. Proper recovery prevents injury and aids progress. Exercising a ton is not somehow “better” and definitely won’t result in faster results. It simply is not sustainable especially if you’re coming from being quite sedentary or like have a life you know?😂 Start with anywhere between 3-5 days a week for as little as 30 minutes each day. I promise you do not have to be in such a hurry to involve exercise. What’s sustainable for you may not be sustainable for another but consistency of a routine is crucial!
Don’t set yourself up for failure with unrealistic goals/new years resolutions: be realistic and honest with yourself. Losing 50 pounds in a month just isn’t it. Shoot for 0.5-1 lb. per week as this is much more sustainable and achievable for keeping the weight off long term. Set strength, endurance, and other performance goals so you can always be evaluating your goals and see your progress in a large picture! Body composition is only ONE way of evaluation.
Setting a New Year’s resolution of eating zero carbs this year will likely backfire. Your mind ends up screaming for what you’re specifically telling yourself not to have, what happens is you’ll binge then throw in the towel because forget that!!! Also, since only 9% of people see their resolutions through, extreme “goals” are not the best kinds. Set nutrition goals that can easily be achieved such as; eating vegetables every single day, eating protein at every meal, drink more water, etc.
So now that we know what to dodge, what’s the best plan for you? Honestly I couldn’t tell you. I’m a personal trainer and nutrition coach, yes but every individual varies. No one client will be identical. Just like our taste buds if you think about it. There are similarities but never to a T. What I can guarantee is the plan that’s best for you, is the one that you can see yourself doing for the rest of your life. A plan that doesn’t have an end date. A plan that doesn’t absolutely DRAG. A plan that can be enjoyable and done through every walk of life from this day forward. Will you always be motivated? Absolutely not. Will you have not so great weeks? Absolutely! After all, it’s what you do the majority of the time that truly matters. Don’t stress too much. You got this!
Stay sustained out there!💪🏼
