Ahh, January! The time to magically transform your life… or not quite. If we’re being honest, all too often new year’s resolutions don’t turn out the way you’d hoped. In fact, only 8% of people will stick to their resolutions for the whole year. While that statistic might seem disheartening, the key to making changes that stick is setting small, realistic goals that become habitual. If you want to set yourself up for success this year, why not try some of these simple, healthy changes that will make 2018 your healthiest year!
Swap Sugary Drinks for Seltzer
If you’re trying to lose weight, the first change you most nutritionist will tell you to make is to cut out sugary soda and fruit drinks. This is because the calories in drinks like alcohol, juice or soda are “stealth calories.” When you eat a highly calorific food, your body starts to feel full and so you will often eat less later. Not so with liquid calories; here there is much less of a satiety effect meaning the calories you drink simply don’t fill you up and so you end up eating far more than had those calories come from food. Water is obviously the best alternative; it’s calorie-free, cost-free and wonderfully hydrating. But if you’re like the many people who find water just too boring, try switching to seltzer with a slice of lemon for a refreshing, calorie-free alternative to soda and juice.
Swap Junk Snacks for Healthy Snacks
Being healthy doesn’t mean you have to cut out snacking all-together; it simply means you need to switch out the types of foods you choose to snack on. All calories are not created equal. You may think that as long as you stick to 200-300 calories, then it doesn’t matter what you eat for your snacking pleasure. Unfortunately, chemically processed foods like potato chips, candy bars and even “diet” versions of cookies etc. are often high in sugar, trans fats and low in fiber and nutrients. That means they’re not only nutritionally damaging, but they don’t fill you up and instead lead you to eat more. Instead of these junk snacks, switch to ones that are made up of natural, un-chemically processed ingredients such as fruit, nuts or Jeca products which will fill you up and give you the nutrients you need to stay energized.
Swap Ten Minutes in Bed for a Quick Workout
If like many Americans, your morning routine involves a quick shower and a cup of coffee, it’s time to add in a quick work out. You may think you don’t have time for this, but by getting out of bed just 10 minutes earlier,you can add in a powerful dose of activity that will keep you energized for the whole day. The scientific 7-minute workout takes just, well, 7 minutes and is a high-intensity workout which provides the fitness benefits of prolonged endurance training. If high-intensity interval training is a little beyond your fitness level at the moment, start by doing just ten jumping jacks, ten push-ups and ten crunches each morning and slowly build up to it.
Why not try making these three small changes this year and make 2018 your healthiest yet!