As we enter a new year, it’s natural to look ahead and set goals. Yet I still find many people attempt to make lofty resolutions which are unsustainable, meaning we quickly slip back into comfortable patterns and rarely achieve the health goals we want.
If you have been reading my blogs or following me on social media for some time, you’ll know I’m all about balance and creating a life where your health goals are a natural and manageable part of your daily routine.
It’s important to understand that you don’t have to undergo a major transformation to make positive changes. You don’t need to purge every item from your kitchen cupboards or exhaust yourself at the gym every morning. It’s a much better idea to introduce small, achievable goals which over time become positive habits, and build on those.
4 Steps for a Healthier You
Here are four simple adjustments you can make which will have a positive effect on your health and well-being.
1 – Creating a Hydration Habit
Start your day by committing to hydrating your body with at least two litres of water. This simple yet powerful change supports overall well-being, improves digestion, clears the skin, and boosts energy levels. I like to begin my day with a couple of cups of warm water with a slice of lemon.
Tip: Keep a water bottle handy throughout the day and make sipping water a conscious part of your daily routine. Try adding slices of cucumber, mint or lemon to make it more enjoyable.
2 – Eating a good quality Protein
Elevate your meals by prioritising a good-quality protein with each serving. Whether it’s lean meats or plant-based proteins, incorporating this essential nutrient helps maintain muscle mass, provides a steady source of energy and keeps you full between meals, meaning you are less likely to consume unhealthy snacks.
Eat regularly and experiment with diverse protein sources to make your meals more nutritious and satisfying. Good forms of protein include fish, poultry, eggs, beans, nuts and tofu. To calculate your protein needs, you can use the formula: 2.2 grams of protein per kilogram of body weight. That’s about two portions of meat, fish, or tofu per day. As a guide, a protein portion should fit into the palm of your hand.
Tip: If you are short on time, or know you’re going to skip a meal add a good quality protein powder to a smoothie and take it out with you.
3 – See exercise as joyful movement
Exercise does not have to be punishing. Simply by shifting your perspective on exercise from a rigorous routine to embracing physical activities that bring you joy will help you commit to increasing your physical activity.
What do you enjoy doing? It could be dancing to your favourite tunes, hitting the gym, enjoying a leisurely walk, or a morning run. The important thing is to find a form of movement that resonates with you. Making physical activity a regular, enjoyable part of your day ensures consistency and contributes to a healthy and active lifestyle.
Tip: Think about how you can easily get more movement into your day. It could be walking your children to school, work or the high street rather than driving. Maybe it’s taking the stairs rather than lifts or elevators? Or you could consider getting off public transport a stop early and walking the rest of the way.
4 – Up your Veggies
Rather than taking something out of your diet – consider adding more colour to your meals by increasing your vegetable intake. You may have heard the term eating the ‘rainbow on your plate’, this refers to incorporating a variety of vegetables into your daily and weekly diet.
Different coloured vegetables are rich in a variety of essential nutrients and fibre. By eating a diverse selection, you are ensuring you get all the nutrients you need. Experiment with different cooking methods and explore new recipes to make vegetables a delicious and integral part of your meals.
Tip: try going meat-free for a few meals a week to naturally increase your veggie intake.
Steps for a Healthier You: A Summary
Remember, rather than set New Year resolutions, set health goals knowing that long-term success lies in the commitment to sustainable, positive changes.
By adopting these four small yet impactful habits – staying hydrated, prioritizing protein, embracing joyful movement, and increasing your vegetable intake – you set the stage for a healthier and happier you.
I wish you all a happy new year and here’s to a year of achievable transformations and well-being.
If you would like some support and accountability in achieving your health goals then let’s talk. I help women make the changes needed to maintain a healthy weight, and look and feel amazing.