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You can rebuild your strength and re-energize your body — possibly in as little as 6 months! — as long as you’re dedicated to following these tips from some of the top nutritionists and trainers in the country.
1. Fill Up on Fiber
The Science: In a 12-week study of adults with obesity, participants were asked to aim for 35 grams of fiber daily along with adequate protein. Researchers found that the participants consumed an average of 265 fewer calories daily without counting calories. “Foods rich in fiber include oats, beans, legumes, fruits, vegetables, whole grains, nuts and seeds,” says Elizabeth Ward, a registered dietitian in Boston and the co-author of The Menopause Diet Plan.
Do This: Only 5 percent of Americans get the fiber they need daily. Adding fiber to your diet can result in weight loss, explains Ward, who suggests aiming for three servings of whole grains daily and a combined total of 5 servings of fruits and vegetables to get the fiber you need.
2. Linear Periodization
The Science: A study published in Nature examined obese participants who did 16 weeks of linear periodization exercise for 60 minutes three days a week and found that this type of training significantly enhances mental and physical health.
Do This: Linear periodization is an exercise formula starting with a low number of repetitions with lighter weights, says Alicia Jones, a certified fitness instructor and sports nutritionist specializing in women over 50. Your weights should feel heavy by the 12th repetition — but you should continue to 15 repetitions. Once you can do this easily, move your weights up by 5 pounds. You should be able to do at least 8 repetitions with the heavier weights. Slowly increase until you can do up to 15 before switching weights again. Do at least 30 minutes per day of weightlifting for three days per week.
3. Get Enough Sleep
The Science: A study by researchers at Yale School of Medicine, published in the Journal of the American Heart Association, looked at 40,000 middle-aged participants. It found that sleeping less than seven hours or more than nine hours per night is associated with stroke and dementia. Staying within the sweet spot can lead to faster muscle recovery and higher levels of mental health.
Do This: Over six months, consistent deep sleep will lead to better recovery, more energy and a stronger immune system, says Mike Julom, an ACE-certified personal trainer and founder of the fitness site This Is Why I’m Fit. “Inconsistent sleep patterns, like staying up late some nights and sleeping in on weekends can throw everything off, making it harder to recover from workouts or see results,” says Julom. He recommends aiming for seven to nine hours per night. Here are some tips for getting a good night's sleep.
4: Swap Out Your Snacks
The Science: A study examining high-protein snacks versus high-fat snacks for appetite control in women found that high-protein snacks are better for appetite control and weight loss than high-fat snacks.
Do This: Many people get into trouble with excess calories while snacking, says Andrea Lepcio, founder and owner of Mighty Fit, an online personal fitness program. “My best hack is to always include protein,” she says. Nuts, cheese, hummus, yogurt and other proteins will fill you up faster and longer than chips, crackers and bread.
5: Create a Plan
The Science: A habit takes 18-254 days to develop, according to a hallmark 2009 study. The average is 66 days. Consistently doing something every day will build a habit leading to a routine.
Do This: You should customize your plan to your own goals and your body, says Kimberly Gomer, a dietician in private practice. In the first week, your goal could be getting rid of processed foods at home, stocking up on healthy choices and determining when and how to meal plan. “Once a client is comfortable with those changes, we move on to more specific food choices, aiming for whole, unprocessed foods,” she explains. It’s key to create a strategic six-month plan that’s broken up into less overwhelming one-week goals, says Gomer. The plan should include your medical health (make sure you get your labs done), your nutrition, exercise, sleep, stress and motivation. “Verbalize and write down why you want to make a lifestyle change,” she advises, adding that without motivation and discipline, you’ll have trouble sticking with your goals.
6. Eat the Rainbow
The Science: A 2022 study associated it with improved body weight, better lipid profiles and a reduced risk of heart disease.
Do This: This creates a balanced meal that includes a range of vegetables, salads and fruit, says Amanda Grimm, a physical therapist and certified running coach at We Run. Fruits and vegetables can energize you because they contain carbohydrates, vitamins and antioxidants. Protein can help boost your immune system when it's worn down from exercise. Confused about how much of each type of food you should optimally consume per meal? Harvard created a Healthy Eating Plate: You should have 1/2 of your plate filled with fruits and vegetables (potatoes don’t count), 1/4 with whole grains and the remaining 1/4 with protein.
Have any of you lost weight this year or gotten into better shape? How did you do it? Let us know in the comments below.
Cristina Spanò
Follow Article Topics: Health
