Working on a better fitness resolution this new year? It can be discouraging to do the same thing and expect different or improved results. Hence, when you’re creating resolutions for your weight, diet or exercise program, here are several nifty tips you can follow to help get you back on track to better fitness in the soonest possible time.

  1. Start gradually on your first week.
    Many injuries can be avoided when you take extra precaution on your first week of getting back on track. This period allows your body to get ready to tackle intense or different activities that it is not used to. If you lost touch with your exercise routine for more than 2 weeks or so, cut your exercise duration and load to at least half of what you usually do before the holidays. This period also allows you to build your confidence to take in more intense exercise without getting too frustrated about not being able to finish an intense workout.
  1. Measure your portions.
    Eating out of control during the holidays can lose your perception of fullness and how much is enough. Start measuring your portions and control your intake per meal. This strategy also helps your body to re-organize how it metabolizes food and how to reset your signals for fullness. Aside from that, controlling your portions per meal can significantly limit the unnecessary calories you might eat from mindless eating.
  1. Set a schedule.
    Make a priority to take care of your body and health by setting aside time to exercise. Allocate a certain time in your day to meditate as well, this helps you improve mental focus and reduce stress that may help increase energy levels throughout the day.
  1. Sleep on time.
    Setting a certain schedule for proper and adequate sleep has great benefits on improving metabolism, stress resistance, immunity and muscle development. So try your best to get at least 7 hours of continuous sleep every day and you’ll be rewarded with better energy levels throughout the day.
  1. Out with the bad.
    You won’t be able to create new habits if your old ones keep getting in the way. For example, watching too much TV or surfing the net excessively can deprive you of much needed rest and recovery, which can subsequently discourage you from waking up early or working out. For food, if your refrigerator is filled with chips, pastries and alcohol, there would be no room for healthy veggies, fruits and food. Get rid of unhealthy habits to make room for good ones.
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Armand Mendoza is a licensed physical therapist with extensive knowledge in weight management, athletic nutrition, injury prevention, strength and endurance training. He holds international certifications for personal training, lifestyle & weight management coaching, sports nutrition, and contemporary Pilates. Currently, Armand concentrates on teaching lifestyle-based personal fitness programs, group fitness classes, and health coaching.