2018 …New year …new you!!
Updated on 11 January 2018

Never seem to stick to your New Year’s resolution? With the following simple steps, we will make your journey seamless and help achieve your fitness goals in no time!

With New Year comes the opportunity for a fresh start. In order to reach your target weight, make sure you follow a healthy lifestyle that will work best for you and your journey, that will help you keep the determination to maintain a healthy weight.

• Find your motivation

What’s your motivation? Losing weight? Certain outfits you want to get into? To feel energised? Or simply improve your health?
Get clear about what you really want and why you want to change, and then use it to inspire you.

• Set a S.M.A.R.T. goal

S: Specific - Make your goal specific. It should be exactly what you want and envision
M: Measurable - You can measure your progress, so you can stay on track
A: Attainable - Set achievable goals no matter how long it takes
R: Realistic - Do not set impossible goals, it will only demotivate you
T: Timely - Set a time to achieve your goals and challenge yourself to do so

• Start changing gradually

Your first small step towards wellness can be a giant leap for your self-confidence. Don't make the mistake of turning your life into an existence you no longer recognise as your own. Habits take years to form, your best chance to change them is to take it slowly. Drastic changes in your eating routine can result into bigger health issues in the long run and will make you lose your self-control on food; binging and various eating disorders. Make sure your changes are gradual so you don’t revert to old habits. Remember, slow and steady wins the race!

• Fuel up on your Greens

Vegetables are not only high in vitamins, minerals, and fibers but also fill you up with fewer calories. Make sure you are adding veggies to your daily meals. Fill half of your plate with vegetables, or start your meal with a salad, this helps you not to overeat from the main dish.

• Rate your plate on every meal

Divide your plate into protein, starch, and vegetables. Always choose whole foods and avoid processed. Fill half your plate with a variety of different vegetables, quarter for protein (choose animal lean protein/plant based protein either baked/grilled) and a quarter for carbohydrate (make sure most of your daily carbohydrates are whole).

• Control your portion size

Use a smaller plate, bowl or glass and choose smaller portions. Don’t exceed the amount of foods on your plate. Take your time to enjoy your food, don’t rush and chew properly- your brain needs at least 20 minutes to realise that you are full. Don’t add more food onto your plate when you’re done eating, you will soon realise you are full.

• Breakfast is the most important meal of the day.

Don’t skip meals, mainly breakfast! Contrary to what many believe, skipping meals does not help you in a weight loss strategy, it only sets your goal back. Skipping meals put your body in starvation mode (your body thinks that you are starving and starts to store fat), and leads to binging on your next meal. Keep in mind your body is like a car (if you do not put fuel in, it will not move), same if you do not put nutrition in your body it will not burn calories.

• Physical activity

Add exercise to your daily routine and make a habit out of it. Exercise at least 150 minutes per week (moderate intensity exercise). Walking a total of 12,000 steps daily helps you stay in shape and maintain your fitness. Always remember that healthy nutrition will not make you lose weight without physical activity, and physical activity will not make you fit without healthy nutrition.

Remember that good health is a result of your overall eating pattern and every meal is an opportunity to nourish your body.

Don’t feel demotivated if you find it difficult to start alone, it’s a natural feeling. Ask for support from your loved ones or you can simply ask for help from one of our experts on all your fitness needs and concerns. Fitness First has got you covered! Visit uae.fitnessfirstme.com

Share this page!
COMMENTS
Fitness First is a global brand that originated in the UK. Backed by over 17 years experience, the fitness chain has grown into a network of over 380 clubs, with over 1 million members in more than 15 countries worldwide.
READ MORE

The moment you feel that you're not well, don't just ignore it. What women often tend to forget is that they are more

When parents talk about their kids' health, it's usually related to food and diet. What parents

Ramadan is a time of self-reflection and turning one’s focus to others. The act of fasting is to remind yourself of how

When people want to make changes in their lives they need to set realistic goals. We often fantasise about living the optimum healthy and happy life

Health choices stay with you your whole life, your body is reflective of how you treat it and for women there are many internal and external factors

Couples who train together, stay together. The perfect fitness match is often a couple who work out together and who share the same goals as they push

It is common practice for fitness enthusiasts to set goals for themselves, such as running 5 km in under

It is common knowledge that when the holidays roll around at the end of the year it can be easy to gain weight. This is probably due

Diabetes is on the rise and although we are far from being able to prevent it completely, medical practitioners as well as fitness experts now feel confident that with a balanced diet and regular fitness routine, diabetes can be managed, controlled

Thousands of breast cancer cases could be avoided, if we simply embrace an active lifestyle. The pain of chemotherapy, the uncertainty of its recurrence and its many psychological effects make it a dreaded disease.

Your heart works really hard for you round the clock, but it is also something which demands regular exercise

Brought back a holiday bulge? It’s never clear how many pizzas, burgers and beers you need to consume before you start noticing the effects on your body. Get on the scales as soon

When the summer wanderlust takes hold, your long chased fitness goals and achievements should not be abandoned

How can I work out and eat properly during Ramadan? Should I work out or totally abstain from it? Although these questions are common, by following the advice from the experts at Fitness First, you can continue to make gains

Following a fitness regime during the summer heat and humidity can be challenging. But you don’t have to throw everything away due to lack of motivation. Put the cool factor back into your workout routine with these tips from the

TUFF is Fitness First’s exclusive workout programme designed to dramatically change the body using bodyweight, barbell and resistance exercises. Have you tried it yet?

On the 8th March, the 26th International Women’s Day will honour the achievements of women across the world. During the ongoing struggle of womanhood, achieving any goal needs dedication, commitment and discipline

Whether it’s aerobics, Zumba, yoga or even serious weight training; it’s important for you and your family to get physically active. Aim for about 150 minutes of physical activity each week, and while it’s great to give in to

Oops! You did it again didn’t you? You enjoyed the holidays like it was your last and then waited for the ball to drop to start your New Year resolution

It’s no secret that running is one of the best forms of exercise and provides a healthier body, a sunnier outlook and a perfect opportunity to blast calories with a like-minded buddy

Who wouldn't like to look healthy, feel better mentally and reduce the risk of disease? Fitness isn't just for athletes and fitness enthusiasts; fitness is for everyone - including you.

Staying fit, eating healthy and having a positive attitude can go a long way in not only improving your health, but also lowering the risk of cancer. Making fitness a lifestyle can help change how you live the rest

Your carb tolerance depends on your body type and so should your workout and nutrition plan. Exercise combined with diet should be plain and simple for most of us, but some key factors can work against

You don't have to put exercise on the back burner just because of the hot summer moths - using a bit of strategy and a proportionate exercise regime can deliver wonders.

FEATURED
Unveiled in February 2010, the Burj Khalifa stands 828 metres high - 320 metres taller than Taipei 101 which held the record since 2004. The Burj Khalifa currently holds seven records, including the highest occupied
Take a magic carpet ride across rolling red sand dunes, with an amazing bird's eye view of the untouched desert below.
The UAE is surrounded by two bodies of water, both offering different diving experiences. Dubai is good for shipwrecks, which are home to Barracuda, Snappers and Jacks, with common
A 'must do' when in Dubai.
Since its opening in December 1999, the Burj Al Arab has been one of the most photographed structures in the world. Sometimes referred to as "the world's most luxurious hotel
The Dubai Fountain was designed by California-based WET, the creators of the Bellagio Fountain in Las Vegas, and is 275 metres long with five circles and two central arcs. Over
HAPPENINGS
Top things to do in Jumeirah Lakes Towers (JLT), Emirates Living, Jebel Ali, Dubai Marina and Jumeirah Beach Residence (JBR)
Top things to do in Dubailand, Motor City, Sport City and Green Community
Top things to do in Jumeirah 1,2,3, Beach Road, Al Wasl Road, Umm Suqeim, Al Sufouh, Palm Jumeirah
And you won't be disappointed.
Here are some things you can do this weekend!
Cricket fans in Dubai have a lot to look forward to now that the 13th edition of the Indian Premier League (IPL) has kicked off in the UAE. So, if you were still wondering where to catch the big matches in Dubai, we’ve found you just the right spots
Fun things to do this week.
Are you missing travelling and exploring new places? Even with us being confined to our homes, you can still keep discovering new places through complimentary virtual tours arranged by digital platform Google Arts and Culture.
Your little ones will thank you.
Top things to do in Bur Dubai, Karama, Al Mankhool, Al Jaddaf and Oud Metha
The award-winning actor and comedian will be performing at Dubai Opera on Saturday, 7 November from 8pm onwards, and early bird tickets are available until Monday, 12 October.
Top things to do in Downtown Dubai, DIFC, Business Bay, Al Meydan and Dubai Design District
Now that Iris Dubai will be moving back to its Meydan location tonight, 5 October, we can tell you for sure that you wouldn’t be running out of things to do anytime soon.
Top things to do in Al Barsha, Barsha Heights and Al Quoz
Here are some fun things you can do with your family.
Fun events for the weekend!
The first week of February fun!
Time for some weekend fun
As we observe the International Day of Sign Languages today, we’ve rounded up a few places in the UAE that teach sign language, so you can learn a new skill while opening yourself up to a whole new world.
Top things to do in Sheikh Zayed Road, 2nd of December Street and Al Satwa
Do you love food and more food? Then this is for you. Etisalat Beach Canteen, part of Dubai Food Festival, is back for daily from 8pm onwards until 14 March. The food carnival is on Jumeriah Beach
Comedian to make his Dubai debut in March.
Top things to do in Deira, Garhoud and Al Muteena.
A comedy show without getting off the sofa
Dubai stands in line with cities like Paris, Milan, London and New York, so you can never be bored of this city. There are a million of things to see, try, and taste!
The Laughter Factory is back for more laughs!
Another week, some more activities
The Noise Next Door comedy troupe is coming to Dubai on the 28 and 29 January.
Fun things to do this weekend.
Things you can do for New Year's Eve.
If you are expecting a quiet month with not much else to do other than some me-time, then think again. The calendar this month is packed full of things for everyone to do. There are things for everyone from music lovers, fitness fans, foodies, art.
No plans? We've got you covered!
Time to have fun for the weekend
Dubai’s longest-running comedy night has announced a new lineup for October with three international acts taking the stage at different venues across the city. 
INSTAGRAM
FOLLOW
Discover Dubai
Stay Connected - Drop us your email.