And so begins the season of health, or what so many hope to be the season of health. At the start of 2016, many of us find ourselves committing to the classic New Year’s Resolution of a healthy lifestyle; whether that be through weight loss, an increase in exercise, a change in diet or all of the above. All of this is great! However, it is important to set yourself up for success by instilling positive, healthy changes that you know will stick on a long-term basis. Contrary to widespread public opinion, a considerable proportion of people who make New Year’s resolutions do in fact succeed, at least in the short run. However, in order to instill health, the concept of a New Year’s Resolution should be embraced as a sustainable long-term lifestyle change for the better.
The most important advice in changing your diet is to be REALISTIC. Eating healthy should not have to mean cutting out any one food group. It means cutting back on portion sizes, and keeping “junk food” to a minimum. Again, this doesn’t mean you have to never eat ice cream again! However, start by cutting your dessert in half at night, meet yourself where you are. If you find it helpful, consider tracking your food each day. This can be done simply in a notebook, or through a variety of apps such as MyFitnessPal, Lose It, or Fitbit! Through these apps, you can even set alarms to remind yourself when and what to eat, if that’s the accountability that you are looking for.
Consistent physical activity will also play an important role in creating a healthier lifestyle. Again, this doesn’t mean changing your routine or habits completely, it simply means movement. If you’re someone that doesn’t enjoy going to the gym or getting out for a run, start by aiming for 10,000 steps per day. Park your car just a little further from work; take the stairs instead of the elevator; do whatever you need to do to increase your movement. If you do belong to a gym, yet don’t know where to start, take a few different classes! Find something that you truly enjoy doing and exercising will not be a chore.
Another important, yet often forgotten aspect in health is sleep. Getting enough, and proper sleep, will certainly play a role in your health both directly and indirectly. If you’re not getting enough sleep, your energy may be compromised in the coming days, which could be detrimental on any exercise plans that you may have. Additionally, it has been found that compared with sleep durations of 7 to 8 hours per night, sleep durations reported at less than 7 hours per night or more than 8 hours per night were associated with a higher risk of hypertension.
Most importantly in your quest to a healthy life, however, is your support system. Yes, it is essential to be personally motivated and confident, but having people in your life that are aware of your intentions is even more encouraging! Additionally, finding a workout buddy, or someone like-minded to keep you accountable is unrivaled. Check out your local gym or community running store to see what type of group exercise classes they may offer. These are usually great hubs of health information, even if you decide that running or gym workouts aren’t for you.
For more information on taking the first step into a health lifestyle, check our previous blog post, “Bite & March Into A Healthy Lifestyle” or for some ideas on starting an exercise routine, read “Take the First Step to Getting Active, Even If Small!”. Remember to monitor your progress along the way, this will help you stay on track.
Wishing you a happy and healthy 2016!
Kellsey O’Donnell
Eat Fit Health Intern
Graduate Student, Drexel University
MS in Human Nutrition, 2016