January 1st (or the first working day of the year); a day when everyone seems to be on a new diet, has joined the gym, become a runner and has a newfound motivation! We dust off our gym kit, or don our new running gear we got for Christmas and crack on with our new year’s resolutions. The start of a new year seems to signify a time when people often want to better their health. As someone who exercises regularly, the first week of January always seems horrendous to me. I know the uphill battle I face after eating way too much cheese and eating out at any given opportunity over the festive period. So I respect anyone who starts their new health kick in January.

After a month of overindulging, going out to meet friends, exercising less than we should have, starting a new routine now seems incredibly tough to me but if not now, then when? However, with these changes, we need to be realistic in what we can achieve. Far too often people set unrealistic goals that are unachievable or not able to be met in the time frame given.

Diet - the big one in January and where I think this blog should start. With a few extra pounds seen on the scales compared to the summer we often see people ‘crash’ dieting. Now, this can be great for weight loss; drop 2000+ calories a day down to 1000. You’ll likely see results quickly! But you’ll probably also be hungry, grumpy, tired, lethargic and maybe ill (sounds great when you want to start a new fitness routine too). This is not sustainable! Yes, you need a calorie deficit (more out than in) to lose weight but it has to be a realistic amount. We also need to consider our nutritional intake if we are starting a new exercise routine. When it comes to nutrition and dieting, I prefer to think of it as lifestyle changes, not a diet as this implies there is an end. Set a realistic weight or body shape you want to achieve; within a suitable time frame. And as said before, make this sustainable. Note, I say body shape, not just weight. If you hit the gym and do weight lifting, you’re like going to increase the weight with the increased muscle mass. So actually, going by body shape rather than weight alone can be a good way for people to assess their progress and to improve their confidence.

Whilst we are looking at our calories, it’s worth doing some homework on what nutrients we need too. This will vary from person to person and depends on various other factors e.g. how sedentary your lifestyle is or what you are training for. This is where you hear people talking about tracking their macros – carbohydrates, proteins and fats. A great way to monitor your nutrition is through apps. The ability to scan a barcode of prepackaged food, have readily available information on the nutrition of meals from a chain restaurants, and simply having to type in the weight of your pasta/chicken/broccoli can be a fantastic way to keep on top of your diet.