It’s that time of year where we’re all ready to make a change and better ourselves.
Maybe you’ve already decided what you’re going to do in 2023 to be better, but if not, I’ve made some recommendations along with some tips on how to help you be successful, healthier, and more confident.
If you’re not drinking enough water every day, you need to. How much is enough? On average, men and women should drink half their weight in ounces of water daily. For example, if you weigh 200 pounds then you should be consuming 100 oz of water each day. Water lubricates the joints and keeps everything moving inside your body. It helps keep regular bowel movements, helps regulate hunger, and of course helps keep you hydrated. I’ve found that having a cup with a straw makes it easier to consumer more water. Another idea that may help is having a water bottle with times listed on it as reminders to drink a certain amount of water each hour of the day. Caution: stay close to a bathroom when you first start. You’ll be using it frequently.
I recommend getting 30 minutes of exercise at least 3 times per week. It’s important that while exercising, your heart rate increases. This will help you burn more calories which is important if you’re also trying to shed fat or maintain weight. Choose a workout that you enjoy but that also challenges your mind and your body. If you’re goal is cardio health, then running, jogging or walking at a brisk pace is a great exercise to engage in. If you’re looking to really burn calories while building muscle, then a workout program that includes weight resistance training, like CrossFit, is for you. If paying for a workout program or coach isn’t enough incentive to get your body moving, then try a visual system. For example, give yourself a check mark on your bathroom mirror or on a sticky note every time you workout. Being able to “check something off the list” can bring great satisfaction. Finding a workout buddy or someone that holds you accountable for showing up is great motivation, as well.
It’s recommended that adults ages 18-64 get between 7-9 hours of sleep each night. Sleep does more than just give our bodies the rest and recovery it needs after the physical stress we put it through. During sleep, your body is working to support healthy brain function, reduce stress, and can improve your mood. Getting enough sleep can also lower your risk for chronic diseases (long-term health problems). For best sleep, you should avoid electronics like tablets and phones an hour before falling asleep. You should also avoid caffeine, alcohol, and sugary foods within 2 hours of falling asleep. Set the tone for good sleep by having a mattress that supports good sleep along with good pillows and bedding. If you’re needing professional help choosing a matter that fits your sleeping style, reach out to the professionals at Mattress Heaven. Try minimizing possible disruptions like light and sound and also consider the temperature and aroma of the room. Often times, if the room is hot and stuffy, you’ll wake up due to sweat and being uncomfortable.
Maybe you’re looking to have healthier eating habits this next year. There are so many to consider, but my top recommendations would be cutting back on processed sugars and getting in more protein. Cutting back on processed sugars like white breads, crackers, cookies, most pastas, and foods with added sugar will naturally decrease your carb intake which in turn could lead to weight loss. Increasing your protein will leave you feeling full and satisfied after meals. It’s recommended that most adults get any where from 0.8-1.1 grams of protein per pound of body weight per day. (This number varies according to age, activity levels, and weight goals.) Be mindful before ordering your food or planning your menu for the week. Think about what foods you’re adding to your grocery list or ordering from the menu. Are you loading up on processed sugars and fried foods? Do you have any vegetables? Does the pasta come with a protein like grilled chicken or fish?
Often times we set out to conquer all the things in the new year and be perfect, but what happens is we find ourselves giving up a few weeks because we can’t keep up. Set obtainable goals that you can measure throughout your healthier life journey. Start with one or two and turn them into habits and lifestyles instead of going in hook, line, & sinker with four or five goals and falling off because then you’ll just be left feeling defeated. That’s definitely not the goal here.
If you’re looking for someone to help you set and work towards health goals, I’d love to work with you. If you need accountability to make yourself better and healthier, let’s get started. Don’t wait any longer! YOU and YOUR HEALTH matter!