Overeating and less movement can be seen tightening the waistband at Christmas, but fitness expert and life coach Kathleen Trotter, MSc, is the best way to lose weight during the celebration. I talked to Express.co.uk about how. She also shared simple workouts that can be done at home or in the gym to kick start the new year.
For those who want to gain weight and lose extra weight during Christmas time, Kathleen has a sustainable way to follow.
She states:
“Some of these include …
-Lack of consciousness and taking over life.
-Prioritizing healthy habits will no longer be prioritized.
-Incorporates the idea of ”too busy”. Throw it away now. Yes, life is busy, and yes, you may be too busy to go to the gym, but you can always find a way to be active. Something is always better than nothing. Take a walk, climb the stairs, or do gymnastics while watching your child play sports. You need to create and set your own priorities and boundaries. If you don’t, someone else will.
-Fall into “all or nothing mentality”-“I’m either on a healthy horse or not.” Don’t spiral one non-ideal choice into five non-ideal choices. If you have one or two glasses of wine, that’s fine, but don’t put the snowballs in six glasses and four desserts. Devot yourself to the idea of moderation. ”
For those who have fallen from a “healthy horse,” Kathleen suggests fixing it “as soon as possible.”
She explained: no problem. I will return to the gym the next morning.
“In other words, what James Clear says in atomic habits is that one failed training or expired habit is unusual. Two are the beginnings of a new habit. Try again as soon as possible.”
Read more: Martin Lewis warns about some Black Friday deals.
How can I lose weight on holidays in a sustainable way?
Kathleen said: Health and fitness don’t just happen. You need to create a system to save yourself from your unmotivated future.
“I can’t trust my motivation and willpower. You have to create a system that saves you from your future tiredness, frustration, and self that” screw this goal “.
“If you use the system enough times, it becomes a healthy habit.”
She also advised that “setting the system to make you a less disciplined self is the only way to follow through.”
As an example …
-Don’t bring home food that you don’t want yourself to eat in the future.
-Do piggyback training on what you’re already doing (for example, turning your dog’s walk into training, or attending a conference call while walking).
-Eat from a small plate and drink from a small glass.
-Separate snacks, especially when watching TV.
-Wear and sleep in gym clothes to make morning training as convenient as possible.
2. Lunge and lateral raise, lunge and front raise, 12 to 15 times per leg.
Start to stand. With your right foot forward, place the band under your foot and hold both ends of the band with both hands.
Start with your arms straight to the side.
When rushing, raise your arms to shoulder height — keep them straight (raise to the side).
Lower your arms when you stand up.
Power up using the muscles in front of your feet.
When exercising with your left foot in front, extend your arms straight to chest level (raise forward). Go backwards.
3. Squats and biceps curls, 12-15 times.
Keep your feet off your hips and stand on the band. Hold one end of the band with both hands.
Bend your hips, knees, and ankles and sit back as if you were sitting in a chair.
Curls the biceps when crouching.
When you get up, straighten your arms.
4. Triceps brachii extension, 12 to 15 times per arm.
Stand with one end of the band in your right hand.
Extend your left hand behind your body to secure the band.
The closer you are to your hands, the harder it is to exercise.
When straightening your arm, put your upper right arm in your right ear. Release slowly.
Kathleen Trotter’s Book, Your Most Suitable Future Self: Make Today’s Choices for a Happier, Healthier, and Fitterer Future You can buy at Amazon.
