First of all, where did the year go? Let’s get serious about this upcoming year! No more quitting before reaching your goals or giving up when it gets hard. Don’t give up on your dreams!
This is a new year and a fresh opportunity to become a new you. It’s time to get healthy both physically and mentally. Here are 10 essential resolutions for this New Year!
Being healthy isn’t just about exercising for 30 minutes and then lounging on the couch all day. To really see results, you should aim to stay active for at least 45 minutes a day, in addition to your regular exercise. This doesn’t mean you have to stick to traditional exercises either. Activities like hiking, raking leaves, shoveling snow, playing with your kids, and even walking count. Briskly walking uphill for 45 minutes can burn over 450 extra calories, which is great for those looking to lose weight. Making daily activity a habit should be a top priority this New Year!
Snacking can ruin weight loss efforts for many people. Next time you’re hungry, try filling up on fiber and water. Foods high in fiber and drinking plenty of water will keep you full longer and help reduce snacking. Aim to drink half your body weight in ounces of water each day and consume at least 14 grams of fiber per 1000 calories you eat daily. This helps with blood pressure, cholesterol levels, and your immune system.
Considering you spend most of your day at the office, those hours of sitting can weaken your core. To remind yourself to get up and move, set alarms on your phone every hour. When the alarm goes off, get up and stretch, grab a drink of water, use the restroom, or just move around. This overlooked habit is crucial for maintaining your health.
Sleep is vital for muscle growth, cognitive function, immune system strength, weight maintenance, and recovering from common illnesses. Don’t underestimate the importance of sleep this year.
Strength training is another essential habit. It helps improve strength, build muscle, burn calories, boost cardiovascular health, increase bone density, and enhance your overall quality of life. It’s especially important for older individuals to maintain functional strength and fight off osteoporosis. So, when the cardio machines are busy at the gym, head over to the free weights instead.
When it comes to nutrition, if you make just one change this year, eat more green veggies and protein. Replace highly processed foods with natural ones like spinach, broccoli, carrots, fish, quality beef, and whey protein. Aim to fill half of each meal with veggies and a third with quality proteins. This swap can significantly improve your health.
Eating slower can also benefit you. It helps you enjoy your food more, improves digestion, reduces choking risk, and can help with weight management. When you eat too quickly, you can end up overeating before your brain realizes you’re full, leading to that uncomfortable stuffed feeling. This year, try to chew your food more slowly.
While pursuing a healthier lifestyle, don’t overdo it. Don’t stress about consuming an exact number of calories or hate yourself for missing a workout. Balance is key. Skip a workout now and then to enjoy activities like hiking, kayaking, fishing, or playing backyard football. Staying active is what matters.
Weekends can also be diet killers. Working hard all week to lose weight only to overeat during the weekend can be frustrating. If you’re serious about losing weight, you must stay committed all week long. Unwind during the weekend but don’t overindulge. Plan ahead and make healthy choices.
Finally, being physically strong is meaningless if you’re not mentally strong. This year, be kind to yourself and practice self-love. Health is a lifestyle, not a race to be completed in a month or year. Find a workout and nutrition plan that fits your lifestyle. Stay positive and build your confidence by continually reminding yourself that you can achieve your goals. This self-belief can take you to new heights.
A healthy lifestyle is all about the little things: staying active, drinking water, eating fiber, getting enough sleep, eating natural foods, and loving yourself.
Remember, if you set your mind to it, truly commit, and believe in yourself, you can achieve anything. We believe in you!
