The new year began, and with it came all those resolutions that we set out to achieve during this new period. Taking our health into account, below, we share some tips to achieve a healthy weight, eat better and increase physical activity.
- Keep an agenda- In it, write down all kinds of incidents, especially: weight, physical activity carried out with its duration, and a food record. You can take advantage of the technology and use any of the hundreds of apps for food tracking and physical activity, making sure to activate the reminders.
- Commit- Making the decision to lose weight, change your lifestyle and become healthier is a big step. It begins simply by making a commitment to you. Many people find it easy to put their commitment into a written contract. This contract may include things like the amount of weight you want to lose, the date you want to have lost it, dietary changes you will make to adopt healthy eating habits, and a plan for regular physical activity.
- Don’t be obsessed with the scale- You have to weigh yourself once a week without clothes and on an empty stomach. Losing weight is a progressive achievement.
- Exercise and sport- Visit the gym, swim, go for a walk with your pet, run a bike, etc. Move your body and make it fun!
- Have a good breakfast every morning- It is the most important meal of the day, get up 10 minutes earlier and give your body strength for the whole day.
- Stay hydrated- Our body is ¾ (three quarters) water, do not deprive your body of this important element.
- Sleep eight hours- Insufficient sleep causes the generation of the hormone that stimulates appetite and inhibits the one that gives the brain signals of satiety.
- Chew food calmly- Eating slowly makes food taste better and also makes you eat less. The body reacts with satiety signals within twenty minutes of starting to eat. This way, only what is necessary is consumed.
- For more veggies- Put them in your whole wheat sandwich, egg white omelet, or even in a fun and colorful green smoothie.
- No crazy diets, laxatives, diuretics or prolonged fasting to get quick results. It is harmful to health and generates a rebound effect in the long run.
- Alcohol is pure sugar and makes us hungrier, keep a limit of 2 drinks a week.
- If you haven’t exercised in a while or you’re too lazy, start little by little by walking fast for 20 minutes a day, then move on.
- Set realistic goals- Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 40 pounds and control your high blood pressure, you can set short-term eating and physical activity goals like starting to eat breakfast, walking 15 minutes at night, or eating salad and protein for dinner.
When you experience a setback, try to resume your plan as soon as possible. Above all, to fulfill these purposes, a positive attitude and thinking must be maintained, because every objective requires effort and sacrifice. Although if we follow a regular rhythm and follow these tips, we will surely feel rewarded very soon.
Happy New Year and Happy Resolutions!
