The beginning of another year offers an amazing chance to think about the past and put forth objectives for what's in store. Many of us strive to improve, but unfortunately, New Year's resolutions are often quickly abandoned because they are unrealistic or too difficult to keep.
This is especially true for targeted resolutions focused on physical health, such as healthy eating. Instead of relying on rigid rules and superhuman discipline, Texas A&M AgriLife Extension Service experts offered tips for setting realistic healthy eating goals that can last into January and beyond.
Don't force the start of the New Year 2024
Although it may seem counterintuitive, having the flexibility necessary to start implementing new habits when you are ready. Instead of forcing you to stick to the schedule, you can help them stick to it better.
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There is still a lot to do in the new year,” said Dr. Jenna Anding, professor and AgriLife Extension specialist in the Texas A&M College of Agriculture and Life Sciences Department of Nutrition. “Adopting new habits on January 1st works for some people, but not for others. If you're ready to change a specific behavior, pick a day when you're confident you can start doing it.
Sit down, set small, measurable goals
Many resolutions are defined using vague or broad language, such as "lose weight," "eat healthily," or "improve your fitness." By setting specific and measurable goals, you can also achieve them more easily.
If the goal is specific, you know you're working toward something," Anding said. For instance, to remember more vegetables for your eating routine, focus on eating a couple of additional servings of vegetables daily. Or, if you currently eat four or five meals a week, try reducing the quantity to three. And when this change becomes something pleasant and a real habit, then you can work on something else.
Use goals and reward yourself when you reach them
Aim for small, achievable goals in addition to a larger goal and general. For example, for someone who plans to lose 15 pounds, setting a goal of losing 5 pounds every two months can help make steady progress.
If you have small, incremental goals, you will feel an internal sense of satisfaction and accomplishment every time you achieve one," Anding said. This assists with inspiration and can truly assist with peopling keep focused. And when you reach a milestone, don't forget to offer something that leaves you happy, " she said.
Practice mindfulness
Miquela Smith, AgriLife Extension health program specialist, Lubbock, suggests practicing mindfulness by paying attention to what your body really needs, you can avoid overeating. She defines mindfulness as the practice of bringing thoughts to the present moment.
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When people overeat, they often they don't even realize they've done it because they eat while their mind is elsewhere," Smith said. "Listening to our bodies and being present in every moment can help us make healthier choices because we are aware of our satiety signals. For those who want to start practicing mindfulness, he recommends integrating it into activities you are already used to.
Get: I started doing something you love," Smith said. “Eat a few meals a week without distractions. Leave the TV and phone off and fully activate your senses while you eat. For example, before you eat something, mentally describe the appearance and smell of food.
Consider other dimensions of health
Health requires balance. Experts have defined eight dimensions of well-being that together enable a healthy and happy life. Smith encourages people to evaluate their performance holistically.
We we are so much more than our physical health,” Smith said. You can't feel better assuming you overlook the wide range of various components of your life: for instance your social, expert or scholarly prosperity well-being. And you don't need to tie your entire self-worth or vision of success to one dimension.
If you take care of yourself holistically. So “it's a success,” he said. “Remember that physical health is important, but it shouldn't be the only dimension that defines you. Do not use the scale as a guide
Although a healthy eating goal is part of a weight loss plan, no, you should be a slave to the scale. For changes to be long-lasting and truly healthy, they should not be based on what will result in the greatest weight loss in the shortest time.
Start by establishing healthy routines that you can maintain and which will probably help you lose weight later.
Look or think about what you can do to be more physically active" That's the only thing that you might want to improve your diet,” Anding said. "If you're just starting your health journey, delay weight loss.
Make home cooking as enjoyable as possible
Homemade food is often much healthier than restaurant food, and preparing it yourself gives you more control over ingredients. If you're having trouble convincing yourself to cook at home, do what you can to make it more enjoyable," Anding said. "That might include listening to music or a podcast you enjoy inviting others to help you cook or prepare some of your favorite homemade meals.
Identify obstacles to healthy choices
As with any new change, missteps and setbacks are inevitable, but not I am. NO. be devastating. If you're having a bad day, look at what might have triggered it.
Nothing is going to change overnight," Anding said. “And we all make mistakes, but tomorrow is another day. We always have another chance. Find out what led you to make an unhealthy decision and prevented you from getting what you wanted.
Maybe one day you won't be able to eat healthy because you were at a sporting event or a party and everyone brought dessert. Eventually. The secret is not to judge yourself and try to get back on track as quickly as possible," he said. said.
Use a healthy and consolidated diet
A healthy diet is rich in vegetables, fruits, whole grains, nuts, seeds, lean meats and dairy products, but it is not necessary to build a complete diet. Change your eating style on your own if you feel intimidated.
The Mediterranean diet emphasizes the use of vegetable, vegetable, fish and nut oils and is shown to promote heart health and reduce inflammation.
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The DASH eating pattern “Dietary Approaches to Stop Hypertension” aims to limit sodium intake and also improve heart health. Like the Mediterranean diet, it is also rich in fruits and vegetables.
Finally, the Mediterranean diet – DASH Intervention for Neurodegenerative Delay, MIND – includes aspects of two regimes. . and has been linked to better brain and cognitive health.
These three are great eating habits to adopt," Anding said. "Pick one or two things that You want to try these diets, then gradually transition from a typical American diet to one of these other three.
System Support
There is no denying that implementing these changes will be difficult at times. Since this process is a very personal effort, it makes sense that it should be carried out in isolation. But making a successful lifestyle change will be much easier if those around you know your goals.
As you embark on your health journey, let them know to your family and friends so they can support,” Anding said. “And it's also nice to surround yourself with people who want to achieve a similar goal. This way, you have a support system and a source of accountability.
For More information
For more resources on healthy eating and nutrition, visit the nutrition website of AgriLife Extension. . Or, if you're looking for menu ideas, check out Dinner Tonight, where you'll find tons of recipes, plus tips, tricks and techniques for making delicious, nutritious meals for the family.
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