Have you set health goals for a healthier you in 2019?
50% of people set weight loss as their New Year resolution. Because of this, there tends to be a lot of hype and confusion in the media about the best diet to achieve weight loss. All driven by the opportunities for money to be made by flogging off new diet products such as books, pills and potions often with dubious benefits. In common they are restrictive and difficult to stick to in the long term. So be careful not to be sucked in by these empty promises!
Focussing on adopting healthy habits will have benefits in achieving sustainable, long term good health and weight loss. Here are my top 5 tips for success:
- Drinks. Water is always best. Mix it up with soda water and plain mineral water or even a herbal tea. Avoid those sugar sweetened beverages, energy drinks, extra large gourmet coffees (such as caramel lattes), juices and cordials. These are packed with empty kilojoules from sugar and few other nutrients. Watch the booze as well. However, drinking 2 Litres of water per day can boost weight loss by improving hydration, gut function and metabolism.
- Fibre. Choose to eat plenty of vegetables, fresh salads, fresh fruits, wholegrain breads, high fibre cereals, legumes and nuts. These foods are packed with antioxidants and prebiotics for good health. High fibre foods will help satisfy a hungry appetite, keep your bowels regular and are fantastic for your overall health.
- Eat breakfast. There is plenty of good evidence that people who eat breakfast enjoy better health and a lower body weight. So plan to start each day well with a good breakfast. Good examples include muesli topped chopped fruit & yoghurt; berry & yoghurt smoothie or wholegrain toast with mushrooms & poached egg.
- Move it. In our busy lives making time for exercise can be challenging, but our bodies were designed to move. If you are not very active at the moment, starting with just 10 minutes per day can have some health benefits. Choose activities that you enjoy and build them into your schedule. Put aside some time each day for activity and take opportunities for incidental activity such as using the stairs and walking to the train or bus or school.
- Make a plan. Get organised, put a plan to paper and get started. Rember to start with small changes and build on these. Keep the plan flexible. Planning a few healthy snacks and meals in advance will help keep your eating on track. Have a look at my earlier blog on goal setting.
Needing help with motivation and support?
Joining a My Health for Life group might be just the thing you need. This program is funded by Queensland Health and available at no cost to many Queenslanders. It is aimed at building support to make sustainable health changes. I have new groups starting in Logan West, Acacia Ridge and Moorooka.
Use the My Health for Life risk assessment to check your eligibility here