The Holiday is over!

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.

If you don’t like the gym—don’t go!

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 realistic goals

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

• When would you liketo achieve your goal?
• How will you achieve it and
• Who will support/help you?

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.

Avoid Fad diets

• ​Avoiding diets that offer too little food choices (these soon become boring) or diets that restict calories or involve fasting. The last thing you want to do is slow down your metabolism and return to regular eating only to put on more weight than what you started with. Really, avoid "Diets" alltogether, healthy eating but not too much should be the plan.
• Listen to your body, eat slowly and stop when you are 80% full.
   
• Eat foods that are fresh and wholesome from a wide variety of fruits, vegetables, grains, meats, dairy and healthy fats.
   
• Avoid foods that are processed with lots of additives, sugar, salt and saturated and trans fats.
   
• Limit alcohol, refined carbohydrates and too much caffeine.
   
• Drinking two litres or more of water daily is also important and avoid fruit juice, soft drinks, cordial and other similar beverages.
   
• Eat for health –not purely for taste and your body will thank you.

Lose weight for the right reasons

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.

• Weight loss should happen gradually over a period of time.
• Get out the smaller dinner plates to reduce the serving size 
• Bulk up the meal with vegetables and salads
• Remember to include protein in every meal.

If you require assistance in weight reduction speak to your naturopath or GP who can give you further assistance.

Keeping the weight off

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 

Balance in all areas

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.

“Are you getting enough sleep?”

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.

Quit Smoking

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.

Happy New You!

References

http://www.statisticbrain.com/new-years-resolution-statistics/

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

https://www.ncbi.nlm.nih.gov/pubmed/27866595

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

https://www.ncbi.nlm.nih.gov/pubmed/25231461

Lindson-Hawley N, et al. Interventions to reduce harm from continued tobacco use. Cochrane Database Syst Rev. 2016 Oct 13;10:CD005231

https://www.ncbi.nlm.nih.gov/pubmed/27734465

https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/smoking-and-cancer/