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The season of indulgence and overeating is over and the only thing you can think about now is how to get back into shape?

Whether you’ve been inspired by a New Year’s resolution, the pants that you cannot zip shut, or an unfriendly bathroom mirror, the key is to make any goal a habit first.

1. First of all, it’s best not to make your New Year’s resolution to lose a lot of weight in a short period of time. If you’re aiming to lose weight, a target of 5-10% of your current weight is recommended by experts, as a realistic, achievable goal over six months. Set monthly weightloss goals to make it easier. Track your progress, such as the amount of weight and cm lost, and write them down in the Lifesum app. Choose which one you want to track and make it your daily habit to track it.

2. Try to easily go back to your pre-holiday routine. You overate for a few days so start the next few days being more conscious of your portion sizes and your choices. Open Lifesum and refamiliarize yourself with your Diary. Be conscious every time you put food in your mouth- set a goal for your daily calories, and track what you eat. That helps you stay aware of what you’re eating. Try tracking for four days- if you succeed, challenge yourself to track your food seven days in a row.

3. Try not to make up for extra calories by skipping meals. This will just leave you hungry. Instead, build a habit of eating five small meals packed with proteins, fruits and vegetables. Good protein-rich foods include fish, poultry, eggs, beans, legumes, nuts, tofu, and low-fat or non-fat dairy products. The fiber makes you feel full right away, the protein helps you stay full for longer.

4. Choose water as a drink – skip the added sugar that you find in fizzy drinks and bought juices – plain tap water is a great choice. How can you build a habit? Make sure you drink one glass of water before every meal. If you don’t like the taste of plain water, try sparkling water or add a slice of lemon or lime. Water is the healthiest choice for quenching your thirst at any time. It has no calories and contains no sugars.

5. Start moving. In order to burn calories at a faster rate and build a healthy body, you’ll need to incorporate exercise into your life. Understandably it may be hard in the beginning so take it slow at first. Walking is an excellent form of exercise, especially for beginners or people returning to fitness after a long time off. Set a daily step goal and track it with Moves. Would 10000 steps be enough of a motivator for you? Then make it a habit- walk 5000 steps in the morning and 5000 steps after work.

6. Hold yourself accountable for what you want to change: Tell others or write it down and put it somewhere where you can see your pledge every day.

Image: http://www.howdoesshe.com/wp-content/uploads/healthy-new-year.jpg

With Lifesum, tracking your healthy habits (and the not so healthy ones) becomes a breeze. We’ll help you pick the right food, and eat the right portion sizes, to reach your personal health goals.

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3 comments

  1. By Mary Beth Smith on Tue Jun 16 2015

    For exercise can you add cutting grass or mowing the lawn. I do this 2 times a week and it takes me about 1hr and 30 min.

    • By Jwan on Wed Aug 05 2015

      I do this at work (around 40 miutes a day during my lunch). But then around 14:00 I feel so tired and sleepy 🙁

      PS. How come you guys don’t have a forum?

      • By femi on Wed Jan 20 2016

        Hi Jwan,

        We are sorry for the lateness of this response. We’ve had some issues managing comments on the blog but are getting it under control now.

        We don’t have a forum but we do have a place where you can see other feature requests and vote them up: https://t.co/LvstwcQV30

        We hope this helps.

        Kind regards,

        Lifesum