by Dr Reetu
Did you know that 73% of Australians make new year resolutions, but only less than 10% keep them going past February?
Three of the most commonly made new years’ resolutions are:
- diet to lose weight
- to eat healthier
- exercise to get in shape
If you can relate to the above goals, you will have more success in achieving them by focusing on them together, rather than separately, as they go hand in hand. Change your body at the level of what you eat and digest, as well as doing exercises that you enjoy and make you feel good. As well as losing weight, getting in shape, and feeling healthier, this will have the added benefit of reducing tiredness, stress and increasing energy.
Making some small lifestyle changes, so these can naturally become part of your daily routine will ultimately lead you towards achieving your goals. Consider the 2 tips below:
Eat to thrive
Often, people trying to lose weight will count calories and try to limit their caloric intake. This is commonly done at the expense of essential nutrients (vitamins and minerals) the body needs to thrive. The body can’t sustain this for a long time and eventually will succumb to cravings and will feel tired, stressed and low in energy.
If you remember all calories are not created equally and concentrate on nutrient dense foods instead of reducing calories, your weight loss will be more sustainable, energy will increase, and you feel less tired and stressed.
Nutrient density, refers to the quantity of nutrients in relation to the total quantity of a particular food (usually measured by the number of calories). 100 calories of broccoli will have similar energy as 100 calories of a biscuit, but they’re fundamentally different nutritionally and will have very different effects on your body.
Choosing more vegetables, berries, whole grains, legumes, nuts and seeds and consuming less carbonated, processed, fried and sugary foods is a good rule of thumb for optimising your nutrients.
It will be hard to make this change as high processed, sugary foods are addictive, but if you persevere for a few days your body will get used to it.
Move for Joy
How you MOVE = How you FEEL.
It is well known that exercise plays an important role in losing weight and in maintaining a healthy body. Morning exercise has been found to help increase your energy levels for the day. In fact, exercise is a stress reliever, as it also increases the happiness hormones (dopamine, endorphins, oxytocin and serotonin). Exercise detoxifies your body and increases oxygen and nutrient delivery throughout your body, which can give you an energy boost.
Don’t think of exercise as just one more thing on your to-do list. Find an activity you enjoy – whether it’s swimming in the ocean, walking in nature, practising yoga, dancing or playing tennis – the key is to make it part of your regular routine.
As they say, sitting is the new smoking! So, get up and move! ANY amount of exercise or physical activity is better than none.
Small shifts, such as eating nutrient-dense foods rather than counting calories, and making any enjoyable physical activity part of your daily routine, will help you with achieving and maintaining a healthy weight, increased vitality and reduced stress.