NEW-YEAR SLIM-DOWN CHALLENGE

Doris Hofer
Sometimes it’s good to have some time pressure, and guess what – it’s only a couple of weeks until New Years! You clearly have a purpose to slim down because you want to look gorgeous in that tiny little dress or terrific in those sleek pants you couldn’t fit in last year.

I’ll give you just five rules to obey for your diet and five exercises to do on a daily base.

1: Cut fried foods, potatoes, pasta, bread and rice from your diet. Have fruits, vegetables, lentils, oatmeal, quinoa and chia instead.

2: Eat lots of protein reach foods like lean meats, eggs, fish and nuts. They will keep you full over a long time of period and help you to build muscle tissue.

3: Don’t drink calories! Alcohol, sodas and even freshly squeezed fruit juices are full of calories. Drink 2,5 litres of water a day and have herbal tea or black coffee for a change. Drinking water before your meal will also cut down your appetite.

4: Have three main courses and if you feel hungry, have a snack in the morning and one in the afternoon. Healthy snacks are fresh or dry fruits, some nuts, diet yoghurt or raw veggies like cucumbers, carrots and pepperoni.

5: No desserts! If you have a sugar craving, try dried fruits or prepare some porridge. Heat diet milk, one mashed banana and half a cup of oatmeal in a pan, that’s the recipe. You can sprinkle crashed walnuts and cinnamon on top. This is also a delicious breakfast or a snack before your workout.

6: Do at least 3 sets of 15 Squats a day. Slowly increase until you reach 60 repetitions in one set. The squat is a full-body exercise that works your legs, butt and back. To boost your calorie expenditure and raise your heart rate, you can include some jump squats.

7: Lunges are an other great exercise to tone your thighs and strengthen the hips. Do 3 sets of 15 repetitions for each leg. Once you feel that it is getting too easy, you  are ready for walking lunges. They both work the same body parts, but the emphasis and involvement of those muscles differs significantly.

8: Do Push-Ups and you train chest, back, triceps and ABS all at the same time. Go for 3 sets of 8 repetitions and place your knees on the floor if it is too hard. Work your way up to 15 repetitions.

9: Jumping rope is a great calorie-burner, it is also cheap and portable. The whole family can use the rope, it will improve your cardiovascular fitness while toning your muscles and burn off all these calories. Don’t skip it!

10: Running can transform your body like nothing else. It also helps to relieve stress, improve your heart health, reduce the risk of depression and burn lots of calories. Run 30 minutes or do brisk walking for 50 minutes 6 days a week. Make sure you are wearing proper shoes!

If you stick to these rules, I promise you results until New Years!

 


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