The holidays can be a time for joy and celebration, but for many of us, the season can also be a time for worry and stress about those extra pounds that can creep up over the festivities. But don't despair - there are simple strategies you can use to shed those extra holiday pounds and feel great again! Whether you want to get back to your pre-holiday weight, or just give your body a much-needed health boost, these five simple strategies can help you feel healthy, energized, and in control. From incorporating a few healthy habits into your daily routine, to making small changes in your diet and exercise regimen, these tips are designed to help you get back on track and achieve your health goals. So, take a deep breath and get ready to feel great again - your journey to health and wellness starts here!
Incorporate healthy habits into your daily routine
Because we often associate weight loss with a strict diet and exercise plan, we may get to a point where we feel like we can’t enjoy our favorite foods or activities until we reach our goal. But the truth is, incorporating healthy habits into your daily routine is a great way to make small but sustainable changes in your diet and exercise habits that can lead to big results over time. Start by making small changes in the following areas of your lifestyle to help boost your overall health and make it easier to reach your health goals. - Drink more water - It might sound simple, but drinking more water throughout the day can have a big impact on your health. Drinking plenty of water has been shown to help reduce appetite and assist in weight loss and maintenance, reduce water retention, improve energy levels, and promote weight loss and wellness. Experts recommend drinking about eight glasses of water a day for women and ten glasses a day for men to maintain optimal health. So, if you’re not drinking your daily water goal, you’re missing out on some big benefits! - Eat more veggies - Eating more vegetables has been linked to everything from reduced risk of heart disease and cancer, to better mental health and mood. Most experts recommend eating a minimum of two servings of vegetables a day to reap these benefits, but it’s estimated that the majority of Americans eat only one serving a day. So, even if you’re already eating the recommended minimum, increasing your vegetable intake can help improve your overall health even more. - Get more (or better) quality sleep - Getting enough sleep is an easy (and free!) way to improve your health and make it easier to reach your health and weight loss goals. Studies show that getting inadequate sleep can increase your risk of diabetes, heart disease, high blood pressure, and obesity, as well as negatively impact your mental health and mood. Getting at least seven hours of sleep a night is considered the minimum for optimal health and weight loss, and even more is recommended for optimal health benefits. - Practice mindfulness - In today’s fast-paced world, it can be tempting to constantly be on the go, but slowing down and practicing mindfulness can help you stay more present and focused, reduce stress, and improve overall health. Studies show that practicing mindfulness can significantly reduce stress, improve mood, and increase overall feelings of well-being, making it a great tool for weight loss.
Make small changes in your diet
As with incorporating healthy habits into your daily routine, making small changes in your diet can help you achieve your health goals over time without feeling like you have to eliminate your favorite foods. While it’s important to understand that no one diet is suitable for everyone, and every person’s diet should be personalized to their needs, there are a few basic diet changes that can make it easier to reach your health and weight loss goals. - Eat more whole foods - Eating more whole foods, such as fruits, veggies, and whole grains, can help improve your health and make it easier to reach your weight loss goals. Switching to whole foods can also help reduce your risk of certain diseases, including type 2 diabetes, heart disease, and certain types of cancer. - Eat fewer processed foods - Eating fewer processed foods can make it easier to meet your daily nutritional needs while also helping you avoid health-compromising ingredients, such as added sugar and sodium. - Eat more fiber - Fiber can be found in whole grains, fruits, and vegetables, and is linked to a variety of health benefits, such as improving digestion, reducing cholesterol, and helping you feel fuller longer, which can help with weight loss. - Make time for breakfast - Eating breakfast has been shown to help improve your energy levels and metabolism, as well as make it easier to reach your health and weight loss goals.
Increase your physical activity
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Increasing your physical activity is another easy way to help reach your health and weight loss goals, as well as improve your overall health. Switching to a more active lifestyle can help reduce stress, improve your mood, and increase overall feelings of well-being. It can also help you lose weight, increase your energy levels, and improve sleep quality. Making small changes in your daily routine to incorporate more physical activity, such as walking or cycling to work, walking the dog more often, or taking a walk after dinner, can make it easier to reach your health and weight loss goals. - Join a fitness class online or in person - Fitness classes, are a great way to increase your physical activity while also connecting with others who share your goals and interests. - Walk or cycle more often - Making small changes to incorporate more physical activity into your daily routine, such as walking or cycling to work, walking the dog more often, or taking a walk after dinner, can make it easier to reach your health and weight loss goals. - Use a wearable fitness tracker - You don’t have to go all out and join a gym to see benefits from your physical activity. Fitness trackers, such as Fitbits, can help you reach your health and weight loss goals by tracking your daily physical activity and providing you with insights to help reach your goals. - Sleep well and rest enough - While physical activity is important, you also need to sleep well and rest enough to facilitate recovery and avoid over-exertion. Many experts recommend getting between seven and nine hours of sleep a night for optimal health and weight loss.
Get enough sleep
As mentioned above, getting enough sleep and rest is a key component to reaching your health and weight loss goals. Sleep is important for managing your stress, improving your mood, and facilitating recovery from physical activity, which can make it easier to reach your goals. Sleeping well can also help you avoid overeating, which has been linked to increased eating in people who don't get enough sleep. Beyond sleep, rest is also important for reaching your health goals, specifically in terms of stress management. - De-stress - Stress is a major cause of sleep problems, making it important to find ways to reduce your daily stress load. Reducing your daily stress load can help you get better sleep and reach your health goals more easily. - Practice mindfulness - As mentioned above, practicing mindfulness can help you reduce your stress and reach your health and weight loss goals.
Track your progress and stay motivated
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Keeping track of your progress as you work towards achieving your health and weight loss goals can help keep you motivated and make it easier to reach those big milestones. There are a number of ways to track your progress, from simple written logs to doing self-fitness testing ( a fitness testing video is available to all Healthwise Exercise TV members and recommended to test yourself once a month). No matter which method you use, it’s important to track your progress to ensure you’re on the right track, reaching your goals, and making progress. - Write down your goals - Writing down your goals can help clarify your health and weight loss goals, as well as make them more attainable. - Stay connected with others - Finding others who share your health and weight loss goals can help you stay motivated and reach your goals more easily. - Take care of your mental health and well-being - Beyond making changes in your diet and exercise habits, it’s important to take care of your mental health and well-being to make it easier to reach your health and weight loss goals.