Mirrors don’t lie. Neither do weighing scales. And it is that time of the year when your relationship with both is going through a rocky patch. Eid, Dussehra, Diwali, Halloween and Thanksgiving have whizzed past — leaving behind overfed tummies and a few extra pounds in their wake. Your daily sessions at the gym have dwindled to a monthly guest appearance — certainly not enough to keep the effects of boozy Sunday brunches, late night dessert fixes, countless cups of sugary tea, chocolates stolen from your colleague’s drawer and greasy take-out at bay. Your shirts are a bit too snug, the waistband of your jeans chafes against your waist, the needle on the weighing scale oscillates wildly before settling at a number south of what it was at the beginning of the year.
Scarlett O’ Hara-like, you shove it to the back of your mind, promising yourself you will think about it later. Tomorrow, after all, is another day. And the New Year that is all set to sidle in is the perfect time to begin losing that extra pudge. Or so you tell yourself year after year.
So why wait at all? Now, as the cliché goes, is the best time to start.
Ajit Shetty of Score Gym, the man behind Suriya’s six-pack in Ghajini , agrees. “Why wait till January to start on a healthier lifestyle? Make New Year your benchmark and begin working towards getting fit by then. Once you see results, you will continue with those lifestyle changes in the new year.”
One month isn’t enough to morph from Santa Claus to Fido Dido but you can make a sizable difference in the way you look and feel if you focus on your health.
“It is mostly in the mind,” says dancer and choreographer Jeffery Vardon, who heads group fitness at the O2 chain of health studios. “Anyone can look the way they want to — if they eat right and exercise. I normally advise a weight loss of around 3 kg but if you really push it you can lose 6-8 kg on a calorie-controlled diet of anywhere between 1200-1500 calories and high-intensity workouts.”
“You have to monitor what you eat. The first thing you need to do is cut sugar, increase protein and reduce (not cut) carbohydrates,” says Ajit.
Lifestyle coach Raj Ganpath of The Quad, who is known for his no-nonsense approach to health, believes that you need to “plan your nutrition before you start and have a plan that is built around wholesome and organic real foods. And, of course, throw all the junk out of the house.”
Exercise is non-negotiable if you want to knock off a few pounds (and knock your date’s socks off at that happening New Year party).
“You have to have a legit training programme that contains strength, endurance and mobility training. First thing every morning, get in some low-to-medium intensity cardio but don’t overdo it. A 60-minute brisk walk or 40-minute run, swim or cycling is ideal. Get in a couple of extra workouts during the week and make them full-body workouts to ensure you don’t stress any particular joint too much,” says Raj.
Variety is the spice of life in more ways than one. “Try out different programmes to prevent boredom from setting in and keep motivated,” chips in Ajit. “Run, lift weights, take a class, do yoga. Mix it up — your body will love you for it.”
“Introduce a variety of colours, flavours and textures in your diet,” says Jeffery. “Replace simple carbs with complex ones, eat a variety of fresh fruits and vegetables, eat a balanced diet that your tongue enjoys.”
But weight-loss is not as simple as input and output. Other factors do impact the way you lose weight —stress, sleep patterns, social habits, water intake, activity level etc.
Raj believes that these have to be managed too, to get optimal results, “Manage your priorities and find a way to squeeze in at least seven hours of sleep a day. You won’t lose unless you snooze. Stay hydrated but just drink water or maybe coconut water. Stay away from energy drinks or anything that contains sugar and colour. Stay active throughout the day — don’t sit if you can stand, don’t stand if you can walk, don’t walk if you can run and don’t run if you can sprint. Do your chores and become the nice guy/gal who does everyone else’s chores,” he says.
Jeffery agrees. “It isn’t enough to exercise and then slump over your computer. Take the stairs, walk whenever it is possible, do chores around the house,” he says.
And as Chicago’ sVelma Kelly sings, “I can’t do it alone.”
“Get a little help,” says Raj. “Find a friend who shares the same goal and do this together. After a couple of weeks, you’ll need someone to keep you going. Also, talk to your family and friends and let them know your goal and explain to them that you can do better with their support.”
So what are you waiting for? Lace up your sneakers, stock up your pantry, drink up your water, find that workout buddy, get plenty of zzzz’s; and don’t forget to pick up that little black dress for the slimmer new you.
