New year’s resolutions anyone? Plan to get healthier?
Are you Seeing gym membership everywhere, detox and diet plans as the answer to a happier healthier you.?
Don’t set yourself up for failure by trying to do it all overnight Incorporate small changes each week throughout the month and celebrate the small wins each week.
Life is for living and moderation and variety is key. Weight maintenance and eating healthy is a lifelong journey and a lifestyle choice but by prioritising your wellbeing and indulging in selfcare you will naturally maintain an appropriate weight and a healthier happier you.
So here are Some top tips for a healthier you!
1. Limit unhealthy foods and eat healthy meals Daily. Base your changes on inclusion as opposed to exclusion for the win! Don’t diet excessively or undertake extreme detox this January. Restrictive dieting is one of the strongest predictions for future weight gain. This is because restrictive diets lower your metabolic rate making it more difficult to lose weight. They also cause alterations to your hunger and satiety hormones which can make you hungrier and cause strong food cravings. Focus on nourishing your body instead of depriving it. Nutritious foods are naturally more filling while containing fewer calories than processed foods. Try not to be too extreme and focus on making small changes weekly. Sticking to a healthy diet does not guarantee you won’t pick up a cold or flu, but it can help maintain your immune system to better protect you. Real, permanent, natural, safe, sustainable, and effective weight loss must be gradual to stay off! Eat the foods you enjoy just learn how to make them healthy by using cooking methods that reduce the amount of added fat needed and methods such as steaming or baking to retain more nutrients Minimise your added sugar intake to reduce glucose spikes. Incorporate plenty of herbs and spices not only does it improve the flavour of food many have powerful potential health benefits e.g. ginger and turmeric have potent anti-inflammatory and antioxidant effects.
Eat a variety of whole fresh unprocessed foods based on complex carbs, lean protein and healthy fats Add vegetables to each meal to increase nutrient density and a protein source, which will contribute to boosting your metabolic rate, keep you feeling full while helping reduce cravings and desire to snack. Our bodies are amazing and detoxify continuously and will work effectively given the right ingredients
2.Take a multivitamin supplement If you are not eating a varied diet the inclusion of a good multivitamin will help to compensate until you can get what’s needed from your daily diet. It can help support your overall health. Ensure your multivitamin contains vitamin D as many are deficient at this time of year. Vitamin D is needed for many functions such as calcium absorption for bone health, reduce symptoms of depression and strengthen your immune system. Vitamin D is a hormone, so testing is required should you supplement more than what is contained in your multi.
3.Exercise regularly and be physically active. Reduce sitting and screen time where possible. Choose exercise you love and get outdoors during Daylight hours. Moderate exercise for 30 minutes daily is what is recommended for overall health. Start slow with small achievable goals working up to 30 minutes of movement daily.
4.Get enough sleep. This is vital for our physical and mental health. Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce physical and mental performance. Practice sleep hygiene and be strict with your devises, Power down 1hr before you get into bed and aim for 7 to 8hrs of undisturbed sleep a night.
5.Reduce alcohol consumption and introduce more herbal teas. This will stop you consuming extra empty calories and give your liver a break to allow it to prioritise other essential functions which can be reduced when alcohol metabolism takes preference.
6.Nuture your social relationships. This is important not only for your mental wellbeing but also your physical health. Find ways to manage your emotions and reduce stress. Practice self-care and enjoy leisure time and socialization.
7.Drink water and stay hydrated. Drink enough that your thirst is adequately quenched. Include herbal teas and soups during the day as they contribute to your water intake. and limit sugared beverages.
Don’t think about having a healthy January but a healthy life
