Don’t overwhelm yourself with big fitness goals. Start with achievable goals and gradually increase difficulty as you get fitter. Here are some expert tips to help you achieve your health goals and stay on track this year.
The month of January is when we make health and fitness resolutions that tend to fizzle out after a few weeks or months.
Staying motivated and making lasting changes requires more than just a fleeting resolution.
For this reason, we reached out to leading health experts and nutritionists to learn more about the most simple ways to stay on track this year. Here’s what they had to say:
Start small and sustainable
Don’t overwhelm yourself with big fitness goals. Start with achievable goals and gradually increase difficulty as you get fitter.
“In 2024, set realistic fitness goals. Set achievable and measurable goals that align with your abilities, lifestyle, and commitment level. For instance, if your goal is to lose weight, start with 1-2 pounds a week. If you have never strength trained, begin strength training two times a week. If 10,000 steps daily are impossible to achieve, start at 6,000 and level up gradually. Establish achievable, short-term goals, celebrate your progress, and be flexible in adapting your goals as needed. Avoid the all-in or all-out approach with regard to your fitness and enjoy the journey,” says fitness trainer Nyela Kapadia.
Make it fun
Exercise shouldn’t feel like a boring chore. Find activities you enjoy, whether it’s Zumba, kickboxing, or a group weights class.
“Don’t look at your fitness with a ‘one size fits all’ approach. Find the formula that works for you within the framework of your lifestyle. Additionally, your workouts should be enjoyable, effective and easy to access. The real goal is to be better than yesterday!” remarks fitness expert Siddharth Singh.
Try micro workouts
Micro workouts are perfect for people who have hectic schedules.
“Micro workouts are small bouts of high-intensity exercises. For instance, you could do burpees for two minutes between two appointments, climb four floors within five minutes, or do a couple of squats and push-ups every now and then. These short workouts mimic what our ancestors did. Our ancestors did not really workout, they just lived a life that was more physically demanding. Micro workouts are just that,” says nutritionist Khushboo Jain Tibrewala.
“Every January, people start with a great gusto that fizzles out at the first sign of a busy day or a holiday. If you would like to stay consistent with your fitness goals, you should follow the rule of ‘10 a day.’ Committing 10 minutes a day to get in exercise no matter what. It can be as simple as a walk or even spot walking as you scroll through social media. Get in 10 minutes of something on days you miss your regular exercise. If you are able to follow this, you will be more inclined to get back to your fitness routine and not give up on your goals,” mentions deep health coach and nutritionist Simrun Chopra.
Be consistent
This year, focus on being consistent with your workouts. Your aim should be to show up as often as you can.
“To reach your fitness goals in 2024, consistency is key. Set a sustainable workout or movement routine that aligns with your lifestyle. Focus not only on exercise but also on holistic nutrition, rest and mental wellbeing. And remember that progress takes time and discipline, so stay patient and be kind to yourself on your journey to achieve your wellness or fitness goals,” says Shruti Shah, yoga teacher.
Add brisk walking
Brisk walking is accessible to everyone and offers several health benefits.
“Brisk walking boosts cardiovascular health by improving circulation, resulting in lowered blood pressure and heart rate. It is also an effective calorie-burning activity that improves metabolism. In addition, brisk walking improves joint health and has a lower risk of injury than other high-impact exercises. It also reduces the risks of chronic diseases such as diabetes, arthritis, and thyroid imbalance. This exercise is an excellent choice for all individuals, encouraging a holistic and sustainable fitness approach,” mentions fitness expert Aman Puri.
Incorporate mindful eating
Try to eat whole, unprocessed foods that nourish your body. On the other hand, do not demonise any particular food group, but find healthy ways to enjoy all your favourites in moderation.
“As we stride into 2024, let’s embrace mindful eating — a journey where each bite is a celebration of nourishment. I believe in the power of balanced, whole foods and the mindfulness that transforms meals into moments of well-being. Portion control, hydration, and savouring the spectrum of flavours – these are the keys to not just reaching fitness goals, but living a vibrant, healthy life,” adds health expert Gurmeet Singh Arora.
Get adequate rest
Your body needs time to repair and rebuild. Make sure you get rest days and adequate sleep.
“Sleep is when the body undergoes some of the most important processes such as detoxification, fat burn, repair, regeneration, regrowth, rejuvenation, and balance. It does not matter how much you are exercising or how well you are eating. If your sleep is compromised, you are most likely paving the path for your body to gain unwanted abdominal and side fat. You never lose weight while you are lifting dumbbells or doing Pilates or aerobics. While you may sweat buckets, it does not mean you are losing weight. Sweating is just your body’s mechanism to cool down. All the weight loss happens while you sleep. Your body undergoes some of the most critical processes important for fat-burn during deep sleep,” concludes Luke Coutinho, integrative lifestyle expert.
Seek professional guidance
Finally, do not be afraid to seek help from a personal trainer or certified nutritionist for personalised advice and support.
