It’s New Year’s Eve and that time of year again where we want to make resolutions to become fitter and healthier, maybe lose a few pounds. We always start with good intentions, find a Personal Trainer, join a gym, give up fatty foods, sugar, alcohol. But how long do those resolutions last before ‘life’ gets in the way and those resolutions get broken.
The first thing to do is think of creating habits/goals not resolutions. Resolutions unfortunately more often than not end up being broken. Whereas if you look at short term, mid term and long term goals you are more likely to succeed. Start with a weekly fitness plan to put you on the right track and give you specific workouts to crush at the gym or work with a Personal Trainer (https://chrysalisabodyfit.com) who can provide these plans for you and motivate you to succeed.
Joining a gym, starting classes or working with a Personal Trainer is great for starting those fitness goals but unfortunately 80% is what we put into our body and 20% is physical activity and exercise. The equation for losing body fat is relatively straight forward calories in = calories out. Therefore if we are putting less calories into our body and burning more calories through energy used our body fat will drop.
Below are some tips to help with healthy eating and reaching those goals:
1. Reduce your sugar intake, little by little.
Cutting back on sugar is a gradual process and doesn’t happen overnight, but once you start to cut back on it, you’ll realize you don’t need as much of it as you once thought. And it doesn’t have to be complicated. One easy thing I like to do to cut is use Truvia Nectar, because it has 50 percent fewer calories than sugar. I put it in my Greek yogurt, tea, or anything else I usually put honey, sugar, or agave in.
2. Add veggies to breakfast time.
One health-protective habit I often recommend is aim to fill half of every mealtime plate or bowl with non-starchy veggies. For most people (including me!), that’s easier to do for lunch and dinner than for breakfast. So, my eating resolution this year is to include veggies in one way or another at every breakfast. I see plenty of non-traditional breakfasts in the future!
3. Save alcohol for the weekend.
Not only does alcohol intake add empty calories to the diet, but it can lead to poor diet and fitness decisions the following day. My rule of thumb: Skip out on the alcohol during the week and save that special glass of wine for weekend activities.
4. Practice mindful eating.
A big goal of mine for the new year is to eat more mindfully. The last couple of months have been super-hectic and I have found myself rushing through meals more than usual. [This year], I want to take more time to taste and appreciate everything that I put in my mouth. Food is such a delightful sensory experience, and a privilege! Furthermore, there’s evidence to suggest that practicing mindful eating may assist with portion control, weight management, and possibly even digestion, which are all important factors for long term health.
5. Incorporate more probiotics and prebiotics into your diet.
This is an emerging area of science that were are going to be hearing more and more about. Prebiotics are natural, non-digestible food components that are linked to promoting the growth of beneficial bacteria in your gut. The best choices are: bananas, onions, garlic, leeks, asparagus, artichokes, soybeans, and whole-wheat breads. Probiotics are active cultures that help change or repopulate intestinal bacteria to balance gut flora. Consuming probiotics may boost immunity and improve overall GI health and the best sources are yogurts, kefir, kimchi, sauerkraut, miso, and tempeh. Having a combination of prebiotics and probiotics in our diets can be a very powerful step to improving our overall health.
6. Finally get into meal prep—seriously, it’s a game changer.
A weekly meal plan can help you eat better, save money, and time during the week. I really like this type of resolution because it is positive, no restriction, doesn’t involve dieting. This is something I advise all my clients to do. As they say “fail to prepare, prepare to fail”, having meals prepped and ready to go avoids you reaching for something not as healthy when you get hungry.
Hopefully the above will help you with your 2019 goals!
In good health always, Lisa