Many people consider the New Year to be a new start. And on the first day of the year, many begin making changes for a healthier lifestyle.
Surveys reveal that 46 percent of Californians chose exercising more and losing weight as their number one resolution in 2019. The study found that 20 percent of adults in California are not physically active.
For those of us Californians looking to make changes toward a healthier lifestyle, here are the best ways to get healthy in 2019.
Set SMART G
While working for Corporate America, you have to set career goals that are SMART [Specific, Measurable, Achievable, Relevant, and Time-bound] goals. Why not apply the same mindset to healthy living and weight loss?
Ensuring that healthy eating and exercise habits become actual habits is more about setting smaller, achievable goals than making quick, drastic changes. It means that changing from a sugary, high-saturated fat diet to a an extremely restricted diet or changing from leading a sedentary lifestyle to preparing to run a marathon might be too extreme for goals.
if you are trying to set a goal of drinking more water to stay hydrated and lose weight by flushing out harmful toxins, then set a goal of drinking at least two gallons of water a day.
The SMART G
Specific– Drinking two gallons of water
Measurable– I can easily quantify two gallons.
Achievable– I can work on achieving it.
Relevant– Associated with my health and weight loss
Time-bound– I can do it daily
The goals around healthy eating and fitness is a lifestyle. Starting small and working on your goals until they become habits will make a positive lifestyle change.
Those might sound small, but they’re achievable. It is more exciting when you feel you have achieved your goal today than saying in four months I ran the marathon
What to avoid when making healthier choices
Does your diet have a name? Then think twice before Continuing it. I am not a fan of the fad diets or juice cleanses. Many of these fads make it challenging to have a social life or balance things that are important in life.
Healthy lifestyles are just small decisions that you make every day toward being healthy and active.
All you need to do is try to fit more fruits, vegetables, and whole grains into your diet. Choose healthier fats and still leave the room for the occasional indulgences like ice cream.
Meal planning does not have to be anything too complicated. It is hard enough to find time for meal planning with long work days not to mention the commute. It is more about being flexible with meal planning. Meal preparation does not have to take hours in the kitchen. You can easily swap out vegetables, grains, and different protein to keep meals exciting
Losing weight in 2019
Quick weight loss can do you more harm than good. Your weekly weight loss shouldn’t ever be more than one percent of your body weight at any given time.
The key is keeping things slow and consistent. Two pounds per week should be what to expect for a weight loss goal, although the ones who are higher in weight may occasionally lose more.
The weight will come off in time, so don’t be discouraged if one of those weeks you have a zero pounds loss! If this happens, the following week, you’ll lose twice as much instead. Just stick with it and trust that these improvements, small as they may be, and the attainable goals will work in the long run.
Tips to keep in mind:
The best way to gauge your progress is by how your clothes fit. The looser the clothes the more weight you’ve shed – progress.
Avoid frequently weighting your self; twice per week is sufficient.
Be consistent. Keep the same when and where you weigh yourself so you can have a valid comparison and accurate measure of progress.
Exercising and working out
Walking, simple as it may sound, is a great way to ease into exercise. Walking is considered to be a moderate intensity exercise that can help you get in around five hours of activity a week for weight loss; 150 minutes is deemed to be optimal for vigorous intensity workouts.
There is a lot of different fitness classes and many low-intensity activities out there that have significant health benefits.
The minutes you spend in any physical activity count, even if they are not all happening at the same time. Short walks throughout the day, going up and down the stairs instead of the elevator are small tasks that can make a difference.
You do not have to exercise all at once. You may take three times throughout the day to work out for ten minutes. It is all additive, the small amounts of activities throughout the day do add up.
If health is the first thing on your mind this New Year, then try to seek out workout professionals and talk to a doctor before starting a workout routine. Schedule a visit with a registered dietitian for nutritional expertise.
New Year goal to transition to a healthy lifestyle is very commendable. I recommend that you be cognizant in which goals you try to reach, not just seeking these goals because you feel like you should or someone else is doing it. Instead, make it a fun experience for you!