The new year is here and you are among the countless people who commit to managing their weight and becoming healthier in 2019. Easier said than done, right?
The key to successful long-term weight management is making realistic behavior changes that have you moving more and eating less. Realistic means sustainable. Sure, you’ll lose weight if you eat nothing but cabbage soup, but how long can you do that without going crazy? Plus, you’re missing out on the nutrients a varied diet provides.
We have four tips to help you ease into your new, healthier lifestyle and start on the road to long-term success.
1. Choose your foods wisely
Fresh, whole fruits and vegetables are chock full of vitamins, minerals and phytonutrients, all key for good health. While 100% juice products may sound healthy, they are often high in sugar and are missing the fiber of the original fruit or vegetable.
Fiber is necessary for optimal health. It keeps systems moving smoothly and helps you feel fuller longer, which can help prevent overeating.
Unlike their refined-flour counterparts, breads and pastas made from whole grains are also rich in fiber along with other essential nutrients. And when it comes to rice, choose brown over white for more overall nutritional benefits.
2. Sit less, move more
Study after study point to the multiple health hazards to too much sitting, including higher rates of diabetes, cancer, and dementia in people are too sedentary, reports the Harvard Health Blog.
At work, set your smartphone to alert you every hour, and stand or stretch for a few minutes. You’ll feel more refreshed and have more energy.
At lunchtime, take a 15-minute walk—especially if you have back-to-back meetings all day. Or take one of those meetings outdoors on a walking path or, if the weather is bad, down the halls. Many companies have discovered that walk-and-talk meetings are more productive.
Your goal should be about 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise every week. It may seem like a lot, but those little spurts you sneak into your day add up fast.
3. Drink more water
Drinking plenty of water helps you avoid hunger by having something in your stomach. Also, you may think you’re hungry when you are actually thirsty. Try a glass of water before you reach for the snack and see if that fills the need. Substituting water for other beverages is a great way to reduce your overall calorie intake, too.
Water helps your body function properly, which is key when you’re trying to drop the pounds.
And last but not least, water keeps you hydrated, which is very important as you increase your movement and exercise levels.
4. Choosing a program
There are too many diets and weight loss programs to count. The key is to find one that works over the long term and fits your individual lifestyle and needs.
Seek out a science-based, nutritionally sound program that takes a holistic approach—incorporating a plan for healthy eating and exercise based on your personal factors instead of one-size fits all.
Many programs also encourage the use of meal replacements and nutrient-dense snacks. BodyKey by Nutrilite™ offers several food products to help you stay on track, including meal replacement shakes and meal bars along with protein and fiber bars and other snacks.
Learn more about BodyKey products at the links below. Above all, remember that making small, consistent changes in your routine can have big effects on your success!
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