According to U.S. News & World Report, about 80 percent of people making resolutions to get healthy and fit this year will fail, most of them giving up by mid-February.
But you’re not going to be in that number. You’re going to stick to your health and fitness goals for 2020 and MiBella Wellness is here to help.
Here’s how to crush your 2020 health and fitness goals.
Set realistic goals.
If you’ve been sedentary most of your adult life, don’t resolve to exercise for two hours a day seven days a week. Take baby steps!
And don’t try to change everything all at once. Focus on one modification per week. Perhaps you will first work on exercising most days of the week. Then, you can focus on changing your diet. Add a new healthy habit each week so that you can slowly create a healthy lifestyle.
Skip the fad diets.
While fad diets may help you shed pounds fast, chances are you’ll gain back the weight you’ve lost and then some once you can no longer resist bread.
Avoid extreme eating plans that call for “no carbs” or “no sugar” as you won’t be able to sustain these diets long term. Instead, simply minimize your intake of carbs and sugar and eat a well-balanced diet of lean protein, fiber, and healthy fat. Opt for lean meats and try eggs, avocados, or salmon for healthy fat. Be sure to eat vegetables like broccoli, asparagus and spinach for fiber, potassium and other nutrients.
Be mindful of the calories and carbs in most condiments. And don’t drench your salads in sugary dressings.
Preparing your meals for the week ahead of time can help you stay on track.
According to Healthline.com, drinking more water can help you burn more calories and may even help suppress your appetite if you drink more water before meals.
The amount of water you need each day varies, depending on how active you are, what type of climate you live in, what health conditions you may have, and other factors.
WebMD reports that the Institute of Medicine recommends 9 cups (a little over 2 liters) of water per day for women.
Some healthcare professionals recommend drinking half of your weight in ounces (up to 100 ounces) each day, especially if you’re trying to lose weight.
Related Reading: Resolve to Drink More Water
Find a fitness plan that fits your personality.
If you choose activities that you actually enjoy, you’re more likely to stay active. Be sure that your exercise regimen includes both cardiovascular and resistance training.
The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week and doing strength training exercises for all major muscle groups at least two times a week.
Find a workout buddy.
Find a friend to exercise with and to hold you accountable to your new workout regimen. If you’re up for some friendly competition, find fun fitness challenges to participate in or start your own.
If you need even more help with achieving your health, fitness, and weight loss goals, schedule an appointment with Dr. Mia today. Coaching and accountability with a trained specialist like Dr. Mia, who has over nine years of experience with helping clients with weight loss, may be exactly what you need to live the healthy lifestyle you’ve always wanted.