It’s a new year, which means it’s the perfect time to set new goals and start fresh. Educating yourself about the latest diets and fitness trends can help kickstart your metabolism or muscle growth. Trying new things keeps your body from getting used to the same routine. Here are four of the hottest nutrition and fitness trends for the upcoming year.
First up is reverse dieting. You might not have heard of it yet, but it’s gaining popularity. After years of yo-yo dieting, your metabolism might be all over the place. If you’ve been cutting calories drastically and doing a lot of cardio without seeing results, your metabolism might be to blame.
To fix this, you can use reverse dieting. This involves gradually increasing your caloric intake to find the right balance your body needs to maintain its weight. Start by adding 50-100 calories to your daily intake each week until you notice weight gain. When you see weight gain for two weeks in a row, you’ve likely found your maintenance level. From there, you can reduce calories by 10-15% for sustainable weight loss. This process can take several months, but it’s a healthier way to lose weight without drastically cutting calories.
Another trend is feasting your fat away. This means filling up on high-quality, nutritious foods so you’re not tempted to eat junk. It’s about making healthy eating a lifestyle, which is more sustainable than constantly dieting and regaining weight. If your diet isn’t sustainable, it won’t work in the long run.
Your typical meal should be packed with nutrient-dense proteins and non-starchy vegetables. The idea is to eat so many of these good foods that you simply don’t have room for unhealthy options. This way, you avoid the binge-eating cycle that can come with starving yourself. Unless you’re aiming for a very low body fat percentage for a competition, you shouldn’t be hungry.
Here’s a basic guideline for your dinner plate: 50% non-starchy vegetables, 30% nutrient-dense proteins, 10% healthy fats, and 10% low-fructose fruits. Eat as much of these as you want, in that order, to stay full and avoid unhealthy snacks.
Then there’s high-intensity interval training (HIIT), which I’ve discussed many times because it’s incredibly efficient and effective. With just three 15-minute HIIT sessions a week, you can boost your endurance, increase your VO2 max, and ramp up your metabolism. If you pair HIIT with resistance training, you can keep your metabolism elevated for up to 38 hours after your workout. Examples of HIIT sessions include Tabata, 4-minute ramp-ups, or intense circuit resistance training.
Lastly, one of the hottest trends is functional strength training through bodyweight exercises. The great thing about bodyweight training is that you don’t need any equipment, it can be done anywhere, and it doesn’t require a gym membership. This type of training is excellent for improving your ability to perform daily tasks, which is particularly beneficial for older adults. Research has shown that bodyweight exercises can be as effective, if not more, than traditional weightlifting.
Don’t be intimidated by bodyweight exercises—they can be modified to your fitness level. Start with easier versions and build up your strength over time. For instance, you can start by doing 30 squats every morning and gradually increase the number as you get stronger.
These four nutrition and fitness trends are poised to be significant this year. By incorporating some of these trends into your routine, you can boost your metabolism, build strength, and enhance your overall health. This is your year to take charge and become a healthier version of yourself!