5 things to do to get in shape in 2024

As we enter the new year, the desire to prioritise our health and fitness often takes center stage in our resolutions. If getting in shape is on your agenda for 2024, you’re not alone. To help you kickstart your journey to a healthier you, nutritionist Leema Mahajan shared five game-changing tips to guide you on the path to physical fitness and overall well-being. “Stick to these 5 points in 2024 and see your health improve for good,” she wrote.

1. Stop falling for weight loss drinks, teas or smoothies

Many weight loss drinks are marketed as short-term solutions, often part of a specific diet plan. However, Nishad Singh Kanyal, fitness and yoga expert noted that sustainable weight loss requires long-term lifestyle changes. “Relying on drinks alone may not be a practical approach for maintaining a healthy weight over time. Long-term weight management involves a balanced diet, regular physical activity and inculcating healthy habits.”

2. Focus on portion control

Kanyal said that portion control plays a significant role in managing calorie intake, promoting mindful eating, and preventing overconsumption. It also encourages a balanced distribution of nutrients throughout the day by including appropriate portions of proteins, carbohydrates, fats, vitamins and minerals in your meals, ensuring that your body receives the necessary nutrients for optimal function.

3. Choose whole foods over processed and packaged food

While whole foods provide a range of essential nutrients, fibre and other health-promoting compounds, processed foods often contain added sugars, unhealthy fats and additives that can contribute to various health issues. Choosing whole foods, especially those with complex carbohydrates and fibre, can also help regulate blood sugar levels, and promote a feeling of satiety and fullness.

4. Give more importance to training muscles over cardio

While cardio is effective for burning calories during the activity, resistance training contributes to long-term fat loss by increasing muscle mass. The more muscle mass an individual has, the more calories they tend to burn at rest. However, Kanyal explained that a balanced approach, incorporating both, ensures comprehensive fitness.

5. Prioritise sleep over late night parties or Netflix

Getting sufficient and quality sleep by going to bed early is proven to support overall health, cognitive function, emotional well-being and physical performance. In contrast, staying up late to watch television or engage in late-night activities can disrupt the natural sleep-wake cycle, leading to sleep deprivation and disruptions in hormones that regulate appetite, potentially leading to weight gain.

 

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“Hard work will always pay off, shortcuts might get you there, but the results will be short-term only,” Mahajan concluded.

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