Getting back into shape is no walk in the park. While it’s something many of us want to do, it’s not always as easy to get started.
Luckily, by making some small, but important changes to your lifestyle you could lay the foundations for a healthier body and improved well being.
From nutrition to fitness, we’ve chosen these five tips because they’re easy to add into your day-to-day and should help you to get back into shape more quickly and easily.
Try implementing these simple changes for around a month and you should see an amazing difference in your body and overall health and well being.
- Eat more protein
One of the little-known secrets of getting back in shape is eating more protein. It’s not just for the dudes out there bodybuilding either. A higher protein diet has been shown to help you recover more quickly from a workout, drop fat and promote a leaner body composition .
Simply by adding more lean meat to your daily menu, and maybe throwing in a protein shake as a snack, you can improve the results of your workouts and promote weight loss too.
- Swap out cardio for HIIT
Despite traditional knowledge, endurance-based cardio is not the best option for fat loss. Instead, HIIT training could be the key to getting back in shape.
Short, sharp training sessions at a high intensity has shown to boost calorie burn for up to 24 hours after you’ve finished training, and target fat specifically.
In fact, 20 minutes of high intensity interval training burns the equivalent of 40 minutes of consistent cycling . It’s also been shown to burn 25-30% more calories than running on a treadmill, cycling or resistance training for the same amount of time .
Many people also prefer HIIT because it doesn’t take up as much time as endurance training, but it’s incredibly effective for both weight loss and your fitness levels.
- Add two veg to lunch and dinner
Getting back into shape is all about feeling good in your own skin, and one of the best ways to kick start that incredible feeling is to nourish your body with vitamins and minerals.
So many women think that eating less is important, and while being in a calorie deficit is the key to weight loss, a varied diet is fundamental to a healthy body and mind.
By adding two different portions of veg to your lunch and evening meal, you can boost your vitamin and mineral intake and give your overall health and well being a lift.
- Lift heavy things
One of the best things you can do for your body is lifting weights. By building up a little strength and developing muscle you can expect fat reduction, a more toned body, mental health benefits, increased athleticism and even a stronger skeleton.
Think about swapping out those long cardio sessions for a little weight training to experience all of these health-boosting benefits.
Start off light and speak to a personal trainer about perfecting your technique. Once you have that locked down, make sure you work plenty of compound movements like squats, deadlifts and bench presses into your training. These use more muscles, burn more calories and promote a more balanced physique.
- Take control of cravings
You may have the best intentions in the world, but as women, often our hormones can get the better of us and cravings can become impossible to resist. Luckily, you don’t have to deal with this alone!
There are a few things you can do to keep cravings at bay.
The first is to eat more protein. We mentioned it above, but it can also improve satiety – which basically means fullness. By regularly snacking on high protein foods throughout the day you can keep hunger at bay, which reduces the likelihood of giving in to temptation.
Our second tip is to plan your snacks. If you know you get hungry between meals, having a healthy snack on hand is so important to make sure you stick to your diet.
The final tip is to check out an appetite suppressant called glucomannan. This is a natural root fiber taken from the konjac tree, which expands slightly when it enters your stomach. This makes you feel fuller and, since it’s such a complex carbohydrate, you don’t absorb it or any of the calories that come with it.
Glucomannan is so effective it’s used in a huge selection of premium weight management aids. For example, if you look at this full Hourglass fat burner review, you can see how it plays a crucial role in helping women stay on track with their diets.
By making these small changes to your lifestyle, along with just generally eating well and moving more, you’ll find it so much easier to get back in shape. Give them a try for at least and month to see how much your progress improves.