Weight loss, General | January 18, 2017 | Author: Naturopath
So you’ve had your fun over the holiday season and it’s time to get healthy again……right? Maybe you’ve put on a few kilos, are feeling bloated, uncomfortable and lethargic. The most popular New Year’s resolution for 2017 shared by 21.7% is, well you guessed it –to lose weight coupled with healthier eating. While intentions are usually good the problem with New Year’s resolutions such as these is that they promote fad diets with short term results. The trick to long-term success is a positive state of mind coupled with a desire for good health for the future.
January and February are peak times for people to join the gym only to find that the motivation lasts only a few short months (if that!).
While there are many people who gain great health benefits and continue to regularly workout at the gym – it’s an activity that’s not for everyone.
If you are that one in five that has signed up for the gym and decided it’s not for you then don’t fret as there are many ways to increase physical fitness and incorporate it into your daily routine.
Take the dog for a walk, stretch while watching tv, join a group sport, use the stairs, do the housework or run around the park with the kids.
Aim for movement every day, ideally 30 minutes and work up a sweat.
Setting personal goals can help give life direction, boosts motivation and increases self-confidence. Whether big or small they can act as signposts on your way to a better you.
Firstly write a list of what your goals are and add more detail by answering the questions When? How? and Who?For example:
Make sure there is a way to measure your goals, like writing down your progress in a journal. It is also important that your goals are realistic and attainable. Even write down what your challenges may be and how you can overcome them.
Surround yourself with people who understand your goals and support you in achieving them.
If you find that your body mass index is in the overweight or obese category and you want to lose weight then do it for the right reasons. Lose weight not to just fit into that outfit but to prolong your life, feel good and prevent the onset of chronic degenerative disease.
If you require assistance in weight reduction speak to your naturopath or GP who can give you further assistance.
Following a 80/20 rule can help you to keep weight off for long-term success. Eating healthy foods 80% of the time, while not beating yourself up over the "20%" bad food choices (indulgences) can help make weight maintenance achievable and realistic.
Allowing yourself a glass of wine, a piece of chocolate or an ice-cream on occasion helps to keep your healthy lifestlye attainable. The 80/20 rule avoids binge eating and completely jumping off the wagon which can often occur on an overly constrictive diet.
Remember it is not a Diet it is an Attitude to eat for health
Part of living a healthy life is having a balance between work and family life. Allow time off for rest and relaxation. Spend time in the community, in nature, with loved ones and friends. Find ways to practice mindfulness and gratitude.
Write down what you are grateful for every day and notice how your perspective changes.
A common question most people have been asked at some point in their lives. Although some people sleep consistently well, for others it can mean a night of tossing and turning in bed. Aim for 7-9 hours of sleep each night and ensure you get good quality sleep. Sleep affects how well you think, react, heal and restore, as well as your mood.
Another common New Year’s resolution, ranking number four on the list is to quit smoking. There is no doubt smoking has negative effects on one’s health.
Cigarette smoke contains more than 7000 chemicals, 69 of which are known carcinogens. It accounts for 15,500 cases of cancer each year in Australia and is the biggest risk factor for preventable cancer.
Using Nicotine replacement therapies such as patches, gum or inhaler significantly increases your chance of successful giving up the smokes.
Speak to your GP or pharmacist for further advice on how to quit smoking.
Byrne DW, et al. Modifiable healthy lifestyle behaviours: 10-year health outcomes from a health promotion program. Am J Prev Med. 2016 Dec;51(6):1027-1037
Metzgar CJ, et al. Facilitators and barriers to weight loss and weight loss maintenance: a qualitative exploration. J Hum Nutr Diet. 2015 Dec;28(6):593-603
Lindson-Hawley N, et al. Interventions to reduce harm from continued tobacco use. Cochrane Database Syst Rev. 2016 Oct 13;10:CD005231