6 Tips for Achieving Your Fitness Resolutions in 2018

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iStock

If the holiday season makes visions of sugar plums dance in your head, the caloric austerity plan you have in mind for the new year will feel like a rude awakening. Between snacks, drinks, and the main meal, the average American consumes over 4500 calories on Thanksgiving Day alone, and with a calendar full of holiday parties, this over-indulgent lifestyle usually persists until January 1.

For anyone who’s planning to pursue a fitness- and health-related New Year's resolution, it’s important to start preparing before the clock strikes midnight on December 31—it's nearly impossible to make a drastic lifestyle change at the drop of a hat. Use these expert tips to get a head-start on your fitness goals in order to maximize your success.

1. DON'T UNDERESTIMATE THE DEDICATION NEEDED TO MAKE A CHANGE.

It takes a lot of patience and persistence to follow through on your fitness goals. “The problem that most people run into is that they don’t think through what they’re getting into,” says Dean Gavindane, a certified personal trainer and CEO/co-founder of SuperMe Performance.

Gavindane says that underestimating the level of commitment needed to stick to a new fitness routine is common because people see their fitness goals “as a sprint instead of a marathon.” Understanding that your new diet and workout routine won't achieve results overnight is the first step to shedding pounds and toning up.

2. START COUNTING YOUR CALORIES.

Losing weight is a simple math problem: Eat fewer calories than you burn each day. In order to count calories effectively, you therefore need to know how many you are taking in through your food as well as how many you are expelling when you exercise. Use a fitness tracker and a calorie-counting app to help you make smart snacking choices during the holidays.

3. KEEP A FOOD DIARY.

Jen Hazzard, cross country coach and adjunct chemistry and physics professor at Fulton-Montgomery Community College, has her clients keep a food diary where they record what they eat on a daily basis, using each day as a benchmark for the next. She says the diary is a way to be honest with yourself and to change the way you think about your nutrition changes. “I avoid the term diet,” says Hazzard. “It suggests giving up things you love for things you don’t like. You should never make fitness about denial, but about finding a middle ground. A good start to finding that middle ground is treating certain meals like rewards.”

Hazzard also says that by cutting out processed and junk foods, you’d be surprised at the quantity of healthy food you can consume without gaining weight. There’s no shame in filling up the pages of your food diary as long as they’re healthy foods.

4. STICK IT OUT FOR 66 DAYS.

Hazzard has also worked as a consultant for a wellness program called Commit to 66, which is based on a 2009 study that showed the average length of time it took participants to form a new habit was 66 days [PDF]. It's important to remember that 66 days was the study's average, so it may take you more or less time. What’s important is setting a long-term goal to help you curb your impulses as well as keep from getting discouraged.

5. DON'T BE AFRAID TO EXPERIMENT WITH FITNESS.

It's easy to get in a rut at the gym (do you head to the elliptical every time you're there?), but keeping an open mind about your physicality and trying new things is an important part of shedding weight. "Simple yet effective exercises and workouts can be done in several different ways depending upon the time allowed and equipment provided,” says Tiffany Tatlock, a certified personal trainer, meal planner, and competitive bodybuilder.

6. INCORPORATE BODYWEIGHT WORKOUTS INTO YOUR ROUTINE AT HOME.

If a gym isn’t available for you (or if it feels sub-Arctic outside and you can't bear to leave the warmth of your home) it’s still possible to get in a great workout, no equipment required. Here are some body-weight circuits that Tatlock has suggested that can be performed at home and aren’t very time-consuming.

Set 1:
Floor Touch Squats (10 reps)
Wide-Grip Push-Ups (10 reps)
Squat Jumps (10 reps)
Full Tuck Crunch (10 reps)
Rest (60 seconds)

Set 2:
Forward and Backward Lunge (10 reps each leg)
Tricep Dips (10 reps)
High Knee Skips (10 reps each leg)
Bicycle Crunch (30 seconds)
Rest (60 seconds)

Set 3:
Flutter Kicks (30 seconds)
Swimming Plank (10 reps each side)
Diagonal Squat Thrust (5 reps each side)
Toe Touch Beetle Crunch (10 reps)
Rest (60 seconds)

Set 4:
Lateral Lunges (10 reps each leg)
Close-Grip Push-Ups (10 reps)
Single-Leg Skater Squat (10 reps each leg)
Vertical Leg Lift (10 reps)
Rest (60 seconds)

Set 5:
Plank (30 seconds)
Skydiver (30 seconds)
Tick-Tock Squats (10 reps each leg)
Spinal Rock-Up (10 reps)
Rest (60 seconds)

Completing sets one through five marks one round, and Tatlock advises performing up to five rounds in your workout session. “Effective and great workouts are all about giving it your all,” Tatlock says. “Typically, three to four of these sessions per week can be effective when the gym isn’t achievable.”

The 10 Best Air Fryers on Amazon

Cosori/Amazon
Cosori/Amazon

When it comes to making food that’s delicious, quick, and easy, you can’t go wrong with an air fryer. They require only a fraction of the oil that traditional fryers do, so you get that same delicious, crispy texture of the fried foods you love while avoiding the extra calories and fat you don’t.

But with so many air fryers out there, it can be tough to choose the one that’ll work best for you. To make your life easier—and get you closer to that tasty piece of fried chicken—we’ve put together a list of some of Amazon’s top-rated air frying gadgets. Each of the products below has at least a 4.5-star rating and over 1200 user reviews, so you can stop dreaming about the perfect dinner and start eating it instead.

1. Ultrean Air Fryer; $76

Ultrean/Amazon

Around 84 percent of reviewers awarded the Ultrean Air Fryer five stars on Amazon, making it one of the most popular models on the site. This 4.2-quart oven doesn't just fry, either—it also grills, roasts, and bakes via its innovative rapid air technology heating system. It's available in four different colors (red, light blue, black, and white), making it the perfect accent piece for any kitchen.

Buy it: Amazon

2. Cosori Air Fryer; $120

Cosori/Amazon

This highly celebrated air fryer from Cosori will quickly become your favorite sous chef. With 11 one-touch presets for frying favorites, like bacon, veggies, and fries, you can take the guesswork out of cooking and let the Cosori do the work instead. One reviewer who “absolutely hates cooking” said, after using it, “I'm actually excited to cook for the first time ever.” You’ll feel the same way!

Buy it: Amazon

3. Innsky Air Fryer; $90

Innsky/Amazon

With its streamlined design and the ability to cook with little to no oil, the Innsky air fryer will make you feel like the picture of elegance as you chow down on a piece of fried shrimp. You can set a timer on the fryer so it starts cooking when you want it to, and it automatically shuts off when the cooking time is done (a great safety feature for chefs who get easily distracted).

Buy it: Amazon

4. Secura Air Fryer; $62

Secura/Amazon

This air fryer from Secura uses a combination of heating techniques—hot air and high-speed air circulation—for fast and easy food prep. And, as one reviewer remarked, with an extra-large 4.2-quart basket “[it’s] good for feeding a crowd, which makes it a great option for large families.” This fryer even comes with a toaster rack and skewers, making it a great addition to a neighborhood barbecue or family glamping trip.

Buy it: Amazon

5. Chefman Turbo Fry; $60

Chefman/Amazon

For those of you really looking to cut back, the Chefman Turbo Fry uses 98 percent less oil than traditional fryers, according to the manufacturer. And with its two-in-one tank basket that allows you to cook multiple items at the same time, you can finally stop using so many pots and pans when you’re making dinner.

Buy it: Amazon

6. Ninja Air Fryer; $100

Ninja/Amazon

The Ninja Air Fryer is a multipurpose gadget that allows you to do far more than crisp up your favorite foods. This air fryer’s one-touch control panel lets you air fry, roast, reheat, or even dehydrate meats, fruits, and veggies, whether your ingredients are fresh or frozen. And the simple interface means that you're only a couple buttons away from a homemade dinner.

Buy it: Amazon

7. Instant Pot Air Fryer + Electronic Pressure Cooker; $180

Instant Pot/Amazon

Enjoy all the perks of an Instant Pot—the ability to serve as a pressure cooker, slow cooker, yogurt maker, and more—with a lid that turns the whole thing into an air fryer as well. The multi-level fryer basket has a broiling tray to ensure even crisping throughout, and it’s big enough to cook a meal for up to eight. If you’re more into a traditional air fryer, check out Instant Pot’s new Instant Vortex Pro ($140) air fryer, which gives you the ability to bake, proof, toast, and more.

Buy it: Amazon

8. Omorc Habor Air Fryer; $100

Omorc Habor/Amazon

With a 5.8-quart capacity, this air fryer from Omorc Habor is larger than most, giving you the flexibility of cooking dinner for two or a spread for a party. To give you a clearer picture of the size, its square fryer basket, built to maximize cooking capacity, can handle a five-pound chicken (or all the fries you could possibly eat). Plus, with a non-stick coating and dishwasher-safe basket and frying pot, this handy appliance practically cleans itself.

Buy it: Amazon

9. Dash Deluxe Air Fryer; $100

Dash/Amazon

Dash’s air fryer might look retro, but its high-tech cooking ability is anything but. Its generously sized frying basket can fry up to two pounds of French fries or two dozen wings, and its cool touch handle makes it easy (and safe) to use. And if you're still stumped on what to actually cook once you get your Dash fryer, you'll get a free recipe guide in the box filled with tips and tricks to get the most out of your meal.

Buy it: Amazon

10. Bella Air Fryer; $52

Bella/Amazon

This petite air fryer from Bella may be on the smaller side, but it still packs a powerful punch. Its 2.6-quart frying basket makes it an ideal choice for couples or smaller families—all you have to do is set the temperature and timer, and throw your food inside. Once the meal is ready, its indicator light will ding to let you know that it’s time to eat.

Buy it: Amazon

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

Slow-Motion Picture: Netflix Is Rolling Out New Playback Speed Controls

You can stay in the Daredevil universe just a bit longer with the slower playback options.
You can stay in the Daredevil universe just a bit longer with the slower playback options.
Netflix

Netflix is now letting some users adjust the playback speed of its content, meaning you can finish The Irishman in a mere fraction of its 3.5-hour run time (or make it last even longer).

As The Verge reports, viewers will have the option to watch videos at 0.5, 0.75, 1.25, or 1.5 times their normal speed, and the feature will be available for regular streaming content and offline downloads. So far, Netflix is only offering it to Android mobile users, but tests are in the works for iOS devices and the web app, too.

When Netflix shared plans to develop playback speed controls back in October 2019, some leaders in the entertainment industry voiced their opposition. Filmmaker Judd Apatow, for example, took to Twitter to explain that distributors like Netflix shouldn’t be allowed to alter content created by others. The streaming giant didn’t abandon the idea, but it did take the negative feedback into consideration. In a July 31 press release, Netflix explained that it was limiting the number of speeds to just four, and each program will always start playing at the normal speed—that way, viewers will have to consciously choose to speed up or slow down videos on a case-by-case basis.

And while content creators may dislike the thought of having less control over how people experience their work, it’s not a new concept. As Netflix pointed out, DVD players and DVRs have long included playback speed options—the feature has also been available on YouTube for years. More importantly, speed controls give users with vision impairments the opportunity to accelerate the audio—since some can process audio faster than sighted folks—and it gives deaf and hard-of-hearing users the chance to slow down the subtitles. Both the National Association of the Deaf and the National Federation of the Blind have endorsed Netflix’s new feature.

While you’re waiting for Netflix to expand the offering to iOS and web users, here are 25 other hacks to enhance your Netflix viewing experience.

[h/t The Verge]