I recently read that less than 10% of Americans who establish New Year’s resolutions actually stick to them. Below are three of the most popular health-related resolutions and tips for keeping them.
Resolution: Lose weight
Keep a food diary. Studies have shown that people who record what they eat are up to two times more likely to lose weight. Make sure to write down what you eat when you’re eating instead of waiting until the end of the day.
Eat mindfully. Focus on chewing your food well and eating your food slowly. Slowing down not only helps promote weight loss, but it also aids in digestion. Perhaps make it a goal to put your fork down in between bites, eat with your non-dominant hand or chew your food to the consistency of apple sauce.
Resolution: Eat healthier
Eating healthier might mean a little something different to everyone, but most people could benefit from eating more vegetables and less sugar. Include at least one vegetable at breakfast, two at lunch, and three at dinner with the “simple 1-2-3 Rule” to help you eat more vegetables.
The World Health Organization and the American Heart Association recommend that we limit our intake of added sugar to no more than 25 grams or 6 teaspoons per day. “Added sugar” includes sugars and syrups added to foods during processing, preparation or at the table.
Check out our earlier post, “How you can avoid eating too much added sugar“, for tips on how to identify and avoid sources of added sugar.
Resolution: Drink less alcohol
Although research suggests that limited amounts of alcohol can be healthy for some people, too much alcohol can negatively affect every organ in our bodies and increases our risk of developing a variety of diseases.
Instead of meeting a friend for cocktails, consider arranging a coffee or tea date or invite her over for a night of creative homemade “mocktails.”
Take a look at this week’s post on the basics of alcohol to learn more about how much is too much.