It's a new year! Ultimately, not much has changed but the date. Yet for some reason we all experience pressure to reset, especially in the diet and exercise department. Maybe its the urge to clean up our eating after the holidays. Maybe its all the wellness ads we're bombarded with. Most likely it's a little bit of both. Goal setting should be intentional and mindful. Before you feel the pressure to make weight loss your goal, take some time to evaluate your current lifestyle.
Ask yourself these questions:
- How do I feel physically?
- How do I feel mentally
- Am I getting enough sleep?
- Do certain foods bother me?
- How much sugar am I eating? Processed foods?
- Why do I want to lose weight??
Then check in with yourself.
- Are you experiencing any of the following symptoms: sluggish, out of breath, fatigued, tummy problems, brain fog
- How active are you?
- Can you improve your sleep habits?
- Can you identify what foods bother you?
- Do you crave sugar each day?
- Are your goals based on how you want to look or how you feel?
Before you start working out every single day and start a restrictive diet, try these tips:
- Better sleep hygiene–put the phone down at least 30 minutes before bed. Read a book.
- Practice meditation and deep breathing exercises.
- Set a goal for daily movement, whether its a walk, stretch, or a workout.
- Limit servings of processed foods and sugar. Stick to fresh fruits.
- Eat a veggie serving with every meal.
- Incorporate more fiber such as beans, oats, rice, and other grains
- Eat foods with probiotics for a healthy gut. Think greek yogurt, kimchi, and sauerkraut
- Eat brain friendly food such as salmon, blueberries, nuts and avocado
If you can do all that successfully then you’re ready for more:
- Add a more structured workout regimen
- Strategize pre and post workout meals
- Lessen alcohol and sugar intake
- Consider hiring a professional like a trainer or dietician
Avoid:
- Calorie counting food
- Calorie counting workouts
- Restrictive diets
- Going off the number on the scale
These dieting techniques are rarely sustainable and will set you up for disappointment. Instead, prioritize a lifestyle that make you feel good physically and mentally. Honor yourself and your body--it's a beautiful thing!
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