During the holidays, many people face the challenge of maintaining their well-being healthy habits while you enjoy celebrations and social gatherings. Large meals, reduced physical activity, and altered routines often facilitate weight gain and abandonment of healthy practices.
Given this, experts are in fitness shared with him Daily Mail A simple and flexible way to avoid gaining weight during this time: 50% rule. This strategy involves cutting your usual exercise and nutrition goals in half but maintaining consistency.
The 50% Rule suggests adapting physical activity and nutritional goals to the circumstances of the vacation. James RodgersResistance trainers and trainer Confirmed, British media explained that the method was the basis Prioritize what is achievable within the SMART goals (specific, measurable, achievable, relevant and time-bound).
“What’s achievable depends on what’s going on in your life and realizing that’s the key to long-term success,” Rodgers said. The specialist warned that the “all or nothing” mentality usually leads to completely abandoning habits Adjust expectations and listen to the body helps maintain discipline.
Rodgers explained that in both his personal training and with his clients, he adapts goals to the context. For example, if you’re feeling tired, swap a distance goal for a time goal: Instead of committing to a 5-mile run, decide to run for 30 minutes. So, The pressure decreases and consistency takes priority.
The ones from the Daily Mail I agree that the holidays represent an ideal opportunity to put this idea into action. flexible mindset. Rodgers suggested considering this time as one “planned recovery”where the routine is adjusted to recharge energy without losing direction.
Jill Brown, trainer certified health, also taught the 50% rule to his customers and emphasized its positive effect on motivation. “Striving for perfection is the enemy “It’s good enough and a sure way to feel like you’ve failed,” he said.
Reducing goals helps prevent frustration and abandonment because it allows you to achieve realistic goals and celebrate successes, even if they are incomplete. This coach likened the strategy to seeing the glass half full instead of half empty, emphasizing that even a 51% effort means progress.
Applying the 50% rule is easy and adapts to different routines. Brown explained that if a person wants to exercise six days a week or get 120 grams of protein a day, consuming just half of that is enough Consider the goal achieved.
On his part Andrea Lepicoa fitness trainer, added that this approach makes this possible Start the new year with energy and no feeling of recoil. “If you now have to walk 5,000 steps instead of 10,000, you have saved a lot of time. The reduced goal becomes more feasible and is achieved,” he said.
Also recommended Lepico Be realistic and compassionate with yourselfespecially in times of greater social and family demands. If one day the goal was not achieved, he suggested rescheduling and trying again instead of giving up completely.
Brown noted that the 80/20 rule – which consists of maintaining 80% healthy habits and allowing 20% flexibility – is considered the gold standard in fitness.
Likewise those 50% rule It is particularly useful during times of greater stress or lack of time, such as on vacation. According to the trainerThis method allows you to progress sustainably and without exhaustion because even less effort is required Avoid losing the achievements you have achieved.
He Daily Mail compiled studies that show the tendency to do so Weight gain on vacation. In the United States, the average weight gain during this period is about half a kilo.
A study about the National Library of Medicine found that a person can consume up to 6,000 calories at Christmas alone, three times the daily recommendation. Furthermore, the difficulty of losing this extra weight can result in the accumulation of up to 10 pounds in a decade.
The ones from the Daily Mail They emphasized the importance of flexibility, Self-pity and realism to maintain healthy habits while on vacation.
Rodgers recommended adjusting expectations and listening to the body’s needs, while Lepico emphasized the need to forgive yourself for slip-ups and return to everyday life without feeling guilty. For his part, Brown recalled that perfection is not the goal, but rather persistence and progress, albeit in small doses.
By adopting the 50 percent rule, people can maintain fitness and avoid setbacks even during the most demanding times of the year.
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