Getting fitter and healthier is one of those new year resolutions that most of us have made and then quickly broken at some stage in life — maybe even on an annual basis!

However, with rising levels of obesity and lifestyle-related illness, it’s more important than ever to keep in good shape and put your body in the best possible position to deal with whatever life throws at you.

It can feel like a real struggle at first and, unfortunately, some unscrupulous businesses take advantage of people’s best intentions with big promises that sound fantastic but cannot possibly be delivered.

Here are my top 10 tips for avoiding those apparent “quick wins” (and the disappointment that comes with them)!

1. Quick fixes and miracle cures. Any program or product promising rapid results with little effort does not support sustainable health changes. It can be tempting to sign up for this kind of ‘quick win’ but, ultimately, it is likely to damage your confidence in the long run when the big results you have been promised do not materialise.
2. Restrictive diets. Plans that eliminate entire food groups or require extreme calorie restriction can be harmful and difficult to maintain. The human brain quite naturally associates deprivation with punishment. Thought about in this way, it becomes obvious that attempting to associate the pursuit of good health with something that feels like punishment is not a good habit to get into and is also not likely to bring satisfactory long-term results. Restricting what you eat in this way is also likely to impact your nutrition which can negatively impact your overall health and wellbeing and will not make you feel good.
3. Detoxes and cleanses. The reality is there is no such thing as a ‘detox’. The body is made to naturally detoxify itself: it is why we have a liver and kidneys and why our various systems work in the way they do. Any products claiming to ‘detoxify’ are likely to be unnecessary and ineffective.
4. One-size-fits-all approach. Everyone is different and, especially as we get older, we are all likely to have a particular set of circumstances and health history that needs to be taken into consideration. We are also all bound to have different goals. Beware of programmes that do not consider individual differences in health status, preferences, and lifestyles.
5. Hard-selling January fitness programmes. There are no short cuts to good health, fitness and wellbeing. Consistency and habit are what make the difference and bring results over time. Any ‘new year, new you’ sales pitch is likely making promises for short-term ‘wins’ at the cost of long-term, incremental changes that are better for you and do not bring the ‘boom and bust’ experience of health and wellbeing. Any time of year is a good time to improve your fitness and maintaining a healthy lifestyle and outlook is a lifelong journey.
6. Over-emphasis on physical appearance. We all want to look our best but health is not solely about aesthetics or vanity. Be wary of tactics such as ‘before and after’ photos that focus only on appearance rather than overall health, wellbeing and long-term impact.
7. Promotion by non-experts. Celebrity endorsement is nothing new and influencers are now making a regular appearance in the promotion of health and wellbeing products and programmes, too. It is important to remember, though, that their willingness to lend their names to what you are being sold does not mean they have the qualifications, experience or expertise to give health advice. It is best to trust certified health professionals instead.
8. No recovery. Heading into a fitness regimen with all guns blazing is not good for your body and could play a factor in injury. Recovery is crucial in progressively building fitness over time and the ability to maintain a programme and habit without ‘burning out’. Ensure that any programmes include rest days and recovery strategies, and, importantly, always listen to your body.
9. Unsubstantiated health claims. If a new fad or piece of equipment makes health claims that seem too good to be true, they usually are. Again, it is best to trust healthcare and fitness professionals when it comes to understanding what is really best for your health and fitness.
10. You cannot ‘earn’ food. Do not for one second think you need to earn your Christmas or New Year dinner through exercise. This goes back to the deprivation mindset that I mentioned in point two, and the risk is you will start to think of food as something you can ‘trade off’ at different times and in different situations. It is Christmas, so enjoy your celebrations guilt-free!
11. Finally, as unglamorous as it is, a balanced diet, regular physical activity and good rest will go a long way to getting you feeling your best.

As a concept, this does not help sell new-fangled products, ‘special’ dietary supplements or expensive programmes. However, it is actually much easier to integrate into your everyday life than any special programme or diet and, once you start, will become ‘normal’ much quicker than you would expect.

Consistency is key and you will probably surprise yourself at how soon you will start to miss your exercise if you fall out of routine and how quickly you’ll naturally avoid unhealthy foods because you will not want to compromise what you have achieved or how you are feeling.