We make and break new year resolutions every year. This year, why not take up small, doable and meaningful resolutions that can be lived up to the promise made?
Every year, many of us take a resolution to lose weight, quit smoking, restrict alcohol or decrease anger levels, but these vaporize into thin air in due course of time. So, if an oath or some motivating factor cannot help you achieve health goals, what can you do? Achieve big results by working on small factors.
Instead of taking a resolution to reduce 20 kilograms of weight, control BP levels or quit smoking altogether, a more modest resolution is more achievable. The goals given here are feasible, practical and can help you on your path of achieving the bigger goals in mind:
Walk at office: Walking 6-8 kilometers daily might be your desire, but if you are not in a situation where this goal is achievable working on smaller goals such as simply sitting less and moving more might be your encouraging factor. Being active helps to reduce the chances of heart disease, high blood pressure, non-insulin-dependent diabetes and colon and breast cancer. Try using the restroom in another floor by walking up/down the stairs, walk to your colleague’s desk to inform something instead of texting or emailing and also use the pantry in another floor. Walking meetings are also gaining priority now as more employers and employees are becoming health conscious. If you want your company to organize such meetings, put forth the benefits of the same from www.firsteatright.com.
Start sugar-replacements for foods and beverages: Too much sugar is bad for health and the processed foods available nowadays are loaded with plenty of sugar. So, instead of drinking a sugary coffee or eating a calorie-rich sweetened snack, try something different, such as a bowl of unsweetened yogurt with fresh fruits of your choice for your snack.
Prepare homemade salad dressing: Fats are needed for health, but the only condition is that they must be good fats. Replace saturated and trans fats with monounsaturated fatty acids and polyunsaturated fats. Start preparing your homemade salad dressing with olive oil and use them on salads and marinades. Once you get used to it, you can use olive oil in other recipes such as pasta sauce, popcorns, etc.
Start cutting 50 calories a day initially: Cutting 50 calories every day or few days in a week can help you cut down on overall food intake over time. This also helps you focus on the small goal of reducing 50 calories initially instead of being overwhelmed by the big goal.
Exercise at workplace: Rather than sitting and complaining that you are unable to go to the gym for workout, use your coffee breaks at office to do some squats or stand up every hour or so in your workplace to do a few stretches.
Go meatless once a week: Health sectors are promoting the benefits of a vegetarian diet compared to an animal-based diet as vegetarians consume less of saturated fat and cholesterol and more of vitamins C and E, dietary fiber, folic acid, potassium, magnesium and phytochemicals such as carotenoids and flavonoids. This makes them more likely to have lower LDL levels, low BP and lower body mass index. Incase you had tried switching over to a vegetarian diet previously and failed miserably, you can start by at least going vegetarian once a week. In due course, you might be encouraged to eat a vegetarian diet more often after experiencing its advantages of delicious taste and inexpensive pricing.
Breathe clean air in and around your house: If you really don’t feel like moving out of your house, get a few inexpensive houseplants for your home and your workspace which can improve air quality. All you have to do is maintain the plants by watering them to fulfill their purpose.
AVOID FRAUD. EAT SMART.
+91 7846 800 800
Dietitian & Nutritionist Dr. Nafeesa Imteyaz.