It's that time of year again, the time of year where New Years resolutions and goals for the year ahead start getting set into place. According to Forbes Health and a study they did on the top New Years resolutions for 2024, here's what they found as the top five:
Improved fitness
Improved finances
Improved mental health
Lose weight
Improved diet
3 out of the 5 top categories revolve around getting healthier and lifestyle changes. These can include things like getting into better shape or creating a plan to just exercise more, losing unwanted or excess weight, eating healthier or just cutting out a few unhealthy choices from your everyday diet.
Whatever New Years resolution or goal you put in place to work towards, it's important to ensure they are reasonable and attainable. Let's go through a few ways to set goals that are easier to achieve.
Weight-loss
When it comes to weight-loss it's important that it is sustainable and will last. It's understandable to want to lose weight quickly, but slow and steady is key. Getting to your goal weight is more attainable if the weight-loss goal is set around 1-2 pounds per week or 4-8 pounds per month. Not only is this the healthiest way to lose weight but it will also set you up for more success in the long run. Setting a higher goal can be discouraging and cause a lack of motivation to continue, especially when the weight just isn't coming off according to your goal.
Another way to set a more realistic goal when it comes to weight-loss is to go by how your clothes are fitting or waist circumference versus what the scale says. This is especially important if you've added in a new workout or exercise routine. Building muscle while losing fat might keep the scale from dropping. If you are putting in the effort, you might still be losing inches even if the scale isn't moving much.
Diet
The word diet and dieting have been given a bad rap, this is understandable considering diets typically come with deprivation and having to say, "I can't have that" when faced with something that is not in your diet plan. The feeling of deprivation alone, or the sense of not being able to have what you want is enough for some to give up on their dieting goals entirely. Setting goals for healthier eating habits doesn't have to be hard and it shouldn't feel like you're completely missing out on the foods you love.
Instead of completely eliminating the foods that you know are not good for you (fried and overly processed foods, simple carbs and processed sugars), cutting back on these foods but still indulging occasionally will keep you from feeling deprived and might keep you motivated to continue. Not allowing room for any of the foods you used to enjoy might cause you to throw the whole plan out the window. A good rule of thumb is the 80/20 rule. 80% of the foods you take in are healthy and nutritious and fuel the body well. This leaves room for 20% consumption of the foods you need to limit but really enjoy.
Fitness
When setting goals for new fitness routines it's important to look at how well they will fit into your life in the long term. Ideally you want this to be a permanent lifestyle change for you. It's important to make sure this routine is doable week after week and month after month, while ensuring that you can put in the time and the effort.
It's a good idea to start out slow and gradually increase the intensity of any workout routine. There is nothing wrong with modifying your workouts, whether that be by time or intensity. It's important to note that any physical activity is better than none, so if there are days you can only give 10 minutes to your workout routine,10 minutes is better than not getting in any physical activity at all. Finding an accountability partner or joining a gym with a community of people to help you, is a great idea. coming together with others on the same journey will keep you motivated and give you the support that you need!
Whatever New Years resolution you've decided to set this year, we wish you the best of luck on your journey.
Here at Alpha Wellness Lab, we are dedicated to helping our patients reach and maintain their weight-loss goals. We would love to be a part of your health and wellness journey. Click here to view the services we offer.
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