Every January 1, you make a New Year’s resolution that this will be the year you
get healthy, only to lose motivation by March. You’re not alone! But you
can turn your goals for a healthier you into reality.
Set realistic goals
Hate running? Setting a goal of running a 5K is probably not the goal for you. If
you don’t enjoy what you’re doing, your resolve is likely to crumble quickly.
Similarly, restricting yourself from eating the foods you enjoy will only make
you want those foods more. Set a series of small, realistic goals and create a
plan to reach them. You’ll get there!
See your doctor!
How long has it been since you’ve seen your doctor? Before beginning any new diet
or exercise program, it is a good idea to get an annual physical. You’ll have
your blood pressure checked, follow up on any tests or vaccines you need, and
discuss ways to stay healthier.
Many people, especially men, put doctors’ visits on the back burner (men make 130
million fewer visits than women to the doctor each year1). It is
important for everyone to see their doctor at least once a year and to
see their doctor immediately should an issue arise. Sprained wrist? Changing
mole? Blood in your stool? Deep sadness lasting more than a couple of weeks?
Don’t wait – call your doctor.1,2
Resolve to be a healthier you
Whether you plaster your Facebook feed with daily updates on your progress or
you’re not one to publicly declare a New Year’s resolution, you should strive to
be a healthier version of you in the new year!
Whatever you do, just move
Yoga, spinning, hiking, put on your favorite tunes and
dance in your living room – whatever you do, make it a goal to move more. Don’t
be afraid to mix it up, too. Try snowshoeing, hiking, swimming, a dance class
with your partner – even building a snowman can be a good cardio workout! Having
fun is the best way to ensure you will keep being active all year
long.
Slow and steady wins the race
It’s the time of year for TV commercials touting
prepackaged diet plans, gym memberships…and how many online posts about the
latest can’t-miss fad diet have you scrolled by already? Save yourself from a
month of deprivation and/or eating the strange concoctions your sister’s best
friend’s cousin’s aunt swore worked for her! Trying to abruptly and completely
overhaul what you eat is a recipe for disaster. Instead, make small changes one
at a time.
Drink too much soda? Start by replacing one glass a
day with water and work up from there until you gradually drink less and less.
Can’t live without French fries? Don’t eliminate them from your diet but do try
cutting your usual portion in half. Always eating on the go? Make sure you have
healthy foods that you can grab on your way out the door to avoid the fast food
drive-thru later. Little changes will add up over time.
You know what you should eat, but what about
how to eat? Eating mindfully means paying attention to your food while
you eat it. Taking the time to savor your food may help you be more emotionally
satisfied by it and more aware of your body’s needs.3
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Slow down. Really smell, taste, and chew your food before swallowing it.
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Avoid distractions. Put down the smart phone and turn off the TV to put your
full attention on the meal at hand.
- Small plates. Using smaller plates helps with portion control.
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Leave the food in the kitchen. Keep serving bowls in the kitchen so that you
have to think twice before going back for seconds.
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Put the fork down! To help you slow down, put your fork or spoon down in
between bites.4
Take time for you
Stress can wreak havoc on your health. Taking time for
yourself, whether it is to schedule regular “meetings” on your calendar for a
quick workout or simply powering off the electronics and going to bed a little
earlier (admit it, you’re not really getting the recommended 7-9 hours of sleep
each night, are you?), is important for your physical and mental
health.2
Turn off the phone and take a walk in the park, listen
to music, read a good book, try that new recipe you cut out of the magazine but
never got around to trying…in this age of constantly being connected, taking a
break from electronics can help ease anxiety and stress, resulting in a
healthier you.5
Give yourself a break
So, you intended to stop at one but ended up eating
the entire bag of cookies? Don’t beat yourself up over it. Tomorrow is another
day, and you have the power to make it a healthier one.
New year, new you
Whatever changes you wish to make in 2019, making this the year you will be more
present for yourself and those you love is one New Year’s resolution worth
keeping!
Health Mart. Caring for you and about
you.
Nothing herein constitutes medical advice, diagnosis or treatment, or is a
substitute for professional advice. You should always seek the advice of
your physician or other medical professional if you have questions or
concerns about a medical condition.
Sources:
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WebMD: “5 Healthy New Year’s Resolutions for Men.” Available at: https://www.webmd.com/men/features/5-healthy-new-years-resolutions-for-men#1
Accessed 12-4-17.
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Drexel Medicine: “How to Realistically Achieve 5 Common New Year’s
Resolutions.” Available at: http://www.drexelmedicine.org/patient-services/primary-care/more-about-primary-care/how-to-realistically-achieve-5-common-new-years-resolutions/
Accessed 12-4-17.
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Self: “5 Healthy New Year’s Resolutions That Are Easy To Keep.” Available
at: https://www.self.com/gallery/easy-healthy-new-years-resolutions
Accessed 12-4-17.
-
Self: “12 Mindful Eating Tips That Will Change Your Relationship With Food.”
Available at: https://www.self.com/story/mindfulness-healthy-eating-weight-loss
Accessed 12-4-17.
-
Forbes: “10 Health-Related New Year’s Resolutions To Try.” Available at: https://www.forbes.com/sites/robertglatter/2016/12/31/top-10-health-related-new-years-resolutions/#447941ff3c3f
Accessed 12-4-17
Posted on Mon, January 1, 2018
by Health Mart