‘Tis the season for New Year’s resolutions. “Exercising more” is the number one New Year’s resolution followed closely by “losing weight.” Collectively, we all want to do more to look our best. Yet, 80% of resolutions are abandoned by February. Putting aside old habits and establishing new ones can be hard. Here are a few ways to make this the year you finally achieve your health and wellness goals.
Talk to your doctor about setting realistic weight and fitness goals.
You might wish for the body you had when you were in your teens or 20’s. But is aiming for a weight you held 10, 20, 30+ years ago possible to achieve and maintain in a way that’s healthy for the body you have now? Talk to your doctor about your goals and concerns. He or she can help you establish a weight that is healthy and will allow you to look your best, while recommending safe exercises based on your current fitness level.
Start with something comfortable.
Does the thought of going to the gym make you break out into a cold sweat? You’re more likely to give up on a new exercise routine if it’s something you hate doing. Find an activity you enjoy and can see yourself sticking with. There is plenty of time to try something new once your confidence improves.
The Centers for Disease Control and Prevention (CDC) recommends adults complete 150 minutes of moderate-intensity aerobic activity a week. This can be anything that gets your heart rate up such as walking, riding a bike, swimming, jumping rope, etc. The CDC also recommends muscle-strengthening activities two or more days a week. This is particularly important for women as we get older because muscle building exercises prevent bone loss. Consider investing in or borrowing some basic weight equipment like light dumbbells. Even if these aren’t in your budget, bodyweight exercises like planks, push-ups, squats, jumping jacks and step-ups are all great ways to build muscle.
Don’t make drastic changes to your diet
Eating healthy is important, but you’re more likely to stick with a gradual change to your diet than cutting out certain foods, cold turkey. Pick healthier options, such as a salad instead of fries. Your body needs a specific proportion of protein, grains, fruits, vegetables, dairy, and healthy fats to achieve optimal health, so don’t eliminate an entire food group. Finally, choose healthier options at mealtime instead of skipping meals completely. You’ll only end up hungry and miserable, which can lead to binge eating later.
Get Support
Losing weight is always easier with someone else on your side. Ideal Protein is a program developed by doctors and backed by science. You’re paired with an Ideal Protein coach, who will develop a personalized approach to achieving your weight loss goals, regularly check in with you on your progress to address your questions, and continuously provide you with the motivation you need to be successful.
If you struggle with finding the time to prepare a healthy meal or feel overwhelmed with making the right choices, The Ideal Protein program offers its own food line. Your coach will make recommendations based on your nutritional needs and the foods you like to eat, which takes the guesswork out of dieting and will leave you feeling satisfied. One other great feature of the program is that once you achieve your weight loss goal, you don’t have to maintain it on your own. There are numerous ways for you to stay in touch with your coach and receive encouragement afterwards.
Find out why Jackson Healthcare for Women was named the Best Weight Loss Center in Jackson in 2021. Call us at 601.936.9190 or email at [email protected] to get started.