Even football icon David Beckham could be looking to remodel his figure in 2025, and there's no mystery about how to reboot your body in the new year.
This is all thanks to top trainer Shona Vertue, who introduced the England and Manchester United legend to yoga. But the holistic coach has also revealed her dietary advice for revitalising your body as we head into 2025.
After all, if Beckham swears by it, Vertue's principles on physical and mental health must be worth considering. And Surrey Live brings you her five key pearls of wisdom to maximise the benefits of any New Year diet.
1. No food bans
Starting with the simplest of the five tips, Shona advocates for a healthy relationship between individuals and their food. This means not enforcing any bans on specific food items and understanding anything is permitted in the right measure.
"Food should be enjoyed and not used as a tool for punishment or reward," says the Australian. Studies suggest banning certain foods often leads to overindulgence, while allowing occasional treats in moderation can satisfy cravings and support more sustainable (and successful) diets.
2. Prioritise fibre
As "the unsung hero of our digestive system," Vertue is adamant in her belief fibre is all too often overlooked. A deficiency of fibre in our diet can result in an increased risk of heart disease, low mood, digestive issues and difficulty shedding pounds, among other potential impacts.
She explains: "Fibre is a non-digestible carbohydrate that helps us maintain healthy bowels, regularity and supports the growth of beneficial bacteria in our gut."
To achieve a good fibre balance, it's recommended to have 25 to 30 grams of the nutrient every day. Including items such as fruits, vegetables, lentils, beans, wholegrains, nuts and seeds in your diet is a sure way to hit that target without feeling like you're missing out.
3. Be mindful of emotions
Paying attention to your body is crucial when starting a new diet or exercise regime, but it's equally essential to tune into your mental state. Understanding why we crave certain foods and considering whether we're eating for nourishment or to satisfy an emotional need is important.
Our emotions can significantly influence dietary choices and often leads to unfavourable decisions. Issues like hormonal imbalances and stress affect our emotions daily, so sometimes it's wise to look for a distraction instead of using food to fill an emotional gap.
Vertue advises: "When you want to eat, ask yourself if a snack will truly 'fix' your situation, or if there's a better choice that aligns with a long-term solution."
4. Focus on protein-centric meals
While fibre is an essential part of any diet, it's important each meal is built around a protein source. In the fitness realm, there's a lot of buzz about how much protein one needs to achieve fitness goals; however, personal trainer Shona Vertue emphasizes the importance of this macronutrient for everyday health.
"Protein intake isn't just about preserving muscle mass - even though this is hugely important for all of us," she says. "It's also necessary for many bodily processes from making digestive enzymes to hormone production, immune and cognitive function."
"Building meals around a protein source ensures that we get the necessary amino acids that our bodies need to function and thrive. We can store fat and we can store carbohydrates, but we can't store protein."
5. Calm the nervous system before meals
Another vital aspect before eating pertains to calming the nervous system and focusing on the task at hand. Life these days often involves eating quickly or while distracted due to busy schedules, and Vertue points out this is bad news for food digestion and satiety.
It's advised to chew each bite of food between five and ten times before swallowing. Eating whilst in front of the TV might lead to eating too much and not chewing enough, meaning we don't even appreciate when we're satisfying a craving.
Instead, she recommends sitting at the dining table to concentrate on our meals, which not only enhances enjoyment but also helps us feel more content afterwards. Her lesson reads: "Excessive stress has negative implications for our digestive enzymes, so we want to make sure that we take a few deep breaths to calm the nervous system before eating."
Shona Vertue's five diet rules
- Don't ban any foods
- Make fibre a priority
- Be mindful of emotions
- Focus on protein-centric meals
- Calm the nervous system before meals
