So, it’s a new year again, and time to make all those new year’s resolutions that don’t normally last past the first month.
No, no, no, don’t even put yourself under that kind of negative stress.
If you have health goals this year, rather look at the long-term picture. Don’t try to lose 5kg in a week and then go back to old habits. Rather start making smaller, daily, sustainable changes to your routine and food choices. Don’t chase the kgs, rather chase your health. Don’t torture yourself with eating foods you dislike (within reason), rather look at the things you enjoy (again within reason) and use them as a base for a new way of eating. Be realistic with what you need to achieve and set smaller short-term goals with some non-food-based treats. This could include a massage, a movie, a new sports outfit, or even a new book. Remember this is often about breaking old routines or habits and replacing them with better routines that you can keep for your lifetime. Sometimes the small changes over a longer period give you far better results and are much less painful. It takes up to 6 weeks to develop those new routines and the walk can be painful. You will also learn a lot about yourself and develop a sense of confidence as you start seeing long-term results.
Add some basic routines to your lifestyle and remember that to be successful it’s all about planning. Healthy, happy people very seldom become those people with just luck. It takes planning and routines.
Try waking up 15 minutes earlier and packing your meals for the day at the office. Another option is to pack them the night before. If you don’t give yourself healthy choices, when you are hungry later at work, you will make quick choices that you often regret and so goes the spiral downwards and a sense of failure. The more often you have a healthy day, the more confident and motivated you will feel and your healthy choices will feel easier and more natural.
Try to focus on the idea of balance. Severe dietary or lifestyle changes are very seldom correct or sustainable. You need to find routines that fit into your life. If you are not a ‘morning person, then don’t expect to exercise or prepare meals before work. Rather exercise after work and plan your meals for the next day that evening.
Don’t forget to drink more water! We all know this is important. And yes, water often doesn’t taste as good as juice and doesn’t give you that temporary energy boost that the caffeine in coffee or an Energy drink would, but there are so many other subtle long-term benefits. Rather than have a short boost of energy, drink water consistently over the day and you will find your energy levels are far better. You will also reduce your calorie intake and slowly lose that craving for sweet options as well. If you must have sodas, then opt for the No sugar choices. Avoid juices, they are equivalent to normal sodas in calorie value. Research has shown that one of the side efforts of dehydration (lack of water) is poor energy levels as well as constipation, another unpleasant side effect. Water also allows your body to flush toxins out of your system and gives you a sense of 'fullness', especially if you drink a big glass of water just before a meal.
Try cooking more often and eating more basic foods. By this I mean add more vegetables to your meals at Supper and even Lunch if you can. Resist the urge to buy a takeaway on your way home from work. Get back to basics; even if you have scrambled eggs on toast, it is better than KFC. Stop at Spar and buy the pre-cut stir-fry mix. Buy some lean steak or chicken fillets. Stir fry these quickly at home with some rice, couscous, or noodles and you have a healthy meal. You could make an omelette with all your leftover vegetables and have some baked beans or fruit with it as another quick meal option. Eating healthy doesn’t have to involve a lot of cooking, it needs to include a variety of foods with more fruit and vegetables.
Try adding colour to your plate. Choose bright fruit and vegetables as they are high in antioxidants, vitamins, and minerals. These all help your body detox and build healthy cells. Try eating red cabbage instead of green. Buy red grapes instead of green grapes. Eat more nectarines, oranges, red plums, and berries. They all give your body the ability to function more efficiently.
Eating healthy doesn’t have to be boring! I often hear this but think about your normal routine. You also tend to eat the same or similar foods every day, it’s just that it is an unhealthy choice. So, when you choose healthily and fall into a bit of a routine, it’s not boring it’s better! Be patient with yourself and keep focused, you might even end up enjoying this new, ‘boring’, routine. You will start feeling better and you will be lowering your risk of developing chronic diseases like diabetes, hypertension, and heart disease.
So, I suggest that you approach this New Year with all its exciting opportunities and challenges in a realistic way. Remember moderation is the key and set realistic goals that you can achieve and let this motivate you to keep going.
And don’t forget to have fun with your goals.
Helping you towards a healthy and dynamic life!
Janet
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