New Year’s Eve is all about making healthy living decisions. Naturally, we begin the New Year with all the goals that we want to achieve. And for most of us, weight loss and diet are always at the top of the list.
Many people turn this time of the year to faded weight-loss diets, instead of thinking about dietary changes which promote and maintain an active long-term lifestyle. This in itself is an issue because diet patterns are capable of reducing your lifetime risks from various chronic diseases.
Ask anyone if they want to make themselves healthy this year, and they’re going to say yes. Ask if they want to eat better and you will hear yes again.
Even if it’s a great goal, truth be told, it’s too big of a resolution. We at TABIIB suggest some tips on how you can stick to your resolution this year.
Summarise Your Previous Year
Take a look at what your diet and health have been like for the last 12 months. Ask yourself the following questions and jot down the answers to look back at it for reference.
- Do you feel healthy and have a lot of energy, or are you tired all the time?
- Do you eat at home most of the time? If so, what types of foods?
- How physically active are you? Do you exercise regularly?
- Do you take vitamins or other nutritional supplements?
- How does your weight compare with a year ago?
It’s important to take an honest look at your health and dietary habits so you can set achievable goals.
The next move is to set expectations which are realistic and fair after your past year is reviewed. Don’t set dynamic targets or large targets as they can do great harm to your health.
Goals like –
- Do I want to lose weight?
- Do I want to exercise more or start meditation for better mental health?
- Do I want to reduce cholesterol or lower your blood pressure?
- Can I go vegan? Or eat less meat?
These are a few questions you need to ask yourself and decide before you set your goals for the year.
Determine Your Dietary Needs
There’s no one dietary need for everyone. There’s no one set dietary rule guide that will work for everyone. A person’s dietary requirement will be determined by their personal health history. So, while keeping the health goals in mind, you need to determine your dietary needs, by asking yourself questions such as:
- Do you have high blood pressure?
If so, by preventing canned and frozen food, you may want to minimise sodium in your diet.
- Do you wish to reduce the extra weight?
You need to decrease your calorie intake or increase your amount of physical exercise. You can choose a low-carb diet or a low-fat diet, just be sure to watch your calories and portion sizes.
- Do you have high cholesterol?
Enhance your fibre consumption, such as the fibre found in oatmeal. It helps to minimise cholesterol.
Consider Dietary Supplements
All the vitamins and minerals you need can be consumed in a balanced diet, but many people also take essential substances to make sure they get all the required nutrients. Several formulas are available, but most people consume basic vitamins and multi-minerals. However, it’s always best to speak to the doctor on TABIIB before consuming any supplements.
Design Your Healthy New Diet
You should have a healthy diet of 4.5 cups of fruit, 28 grammes of fibres a day for adult men, almost 34 grammes for adults, 1.6 ounces of protein a day for men, and 2 ounces for women, and only a few omega-3 essential fatty acids. A healthy diet is required.
Here’s what you need to know to design your new diet:
- How many calories do you need to eat each day to reach your weight gain or weight loss goal?
- How do your eating patterns fit your lifestyle?
- Do you feel better with three large meals per day or five smaller meals per day?
- What types of fruits and vegetables do you like?
Good food is just a part of a good lifestyle. Exercise is another aspect of health and wellbeing. It is important to improve aerobic activities such as walking and running if you want to lose weight. You can also start resistance training, including lifting weights if you want to improve your strength.
Often a new balanced diet and gym is the simple part of it. Many of us have often encountered roadblocks because of busy schedules, lack of energy, or no loss of weight.
During moments when you feel like all well, but the scale doesn’t seem to budge, you may want to give up. If this happens, don’t give up. Consider the first reason why you accomplished the goal and find the motivation to return.
Make sure your tiny accomplishments are celebrated too!
Reduce Your Stress
Stress affects your body more than you know. Stress can be caused by physical, emotional, or psychological strain. It can involve everyday activities like endless working times; time on traffic; more than time to do them; and emotional distress such as death.
We hope these tips help you attain all those health-related resolutions you wish to achieve this year. You can always consult a doctor or a nutritionist on TABIIB to know more.