INJURY-FREE RUNNING AVOID THE NEW YEAR SLUMP
HOW TO STICK WITH YOUR RESOLUTIONS
Every new year feels like a new chapter in our lives; it’s a time to begin crafting a new direction for our story, to commit to better habits, improve
ourselves, and strive toward accomplishing our dreams. There is no better example of this than New Year’s resolutions. While these are noble ambitions, they can be difficult to stick to. In fact, according to research published in the journal PLOS ONE, only around half of those who made New Year’s resolutions were still plugging away at those goals after just one month. Here are some tips on how to make sustainable resolutions that you can stick with and accomplish! SET A GOAL YOU CAN REACH Traditionally, resolutions are long-term goals we set for ourselves. They tend to be both ambitious and ambiguous. It could be that we want to exercise more regularly, lose weight, read more, or do a better job of saving money. However, when we set out to accomplish a goal with vague parameters and no definitive end goal, it can be easier for us to give up on them.
Instead of setting out to lose weight, have a specific weight loss goal in mind. Maybe you want to lose 15 pounds by July and 30 pounds by December, for example. Rather than setting a goal to read more, set a weekly page count. This way, you can build up a routine and have parameters in mind to stick to. COMMIT FULLY I don’t know about you, but if an event is not on my calendar, chances are I am going to have a hard time remembering it. But calendars are not just for remembering work meetings and friends’ birthdays. They can also be used to help you work toward your New Year’s resolutions. For example, you can have reminders on your calendar to head to the gym every Monday, Wednesday, or Friday morning. The easier it is to stick with your resolution, the more likely you are to accomplish it.
About 40% of Americans consider themselves overweight, driving rapid growth in both prescription and non-prescription weight-loss drugs and supplements. However, the best route to lasting weight loss for many people is more straightforward and costs less. Here are four natural ways to manage your appetite and shed pounds without pricey prescription meds or supplements. EAT MORE PROTEIN. High-protein foods make you feel fuller for longer and help you consume fewer calories overall without the sugar rebound you get from carb-heavy snacks. Protein also helps maintain muscle mass while losing weight; muscle burns more calories than fat! Enjoy high-protein Greek yogurt, eggs, chicken, turkey, and fish to feel satisfied on less. DRINK MORE LIQUIDS. Many people neglect hydration and mistake thirst for hunger. While there is no one-size-fits-all rule, according to the National Academy of Medicine, men need about 13 cups of water a day, and women need about nine, including the water and juices in fruits and vegetables. Staying well-hydrated will help keep your energy level high, your skin moist and radiant, and your mood upbeat. Grain Gains High-Protein Grains That Can Transform Your Diet
EAT, DON’T DRINK, YOUR CALORIES. An 8-ounce glass of Coke has the same 100 calories as four medium- size carrots, but the Coke won’t sate your hunger. The high-fiber carrots, however, will ease that hollow feeling for a while. To help you feel satisfied throughout the day, add fiber-rich foods such as whole grains like oatmeal and brown rice, veggies, fruits like apples and oranges, and potatoes to your diet. FIND ENJOYABLE WAYS TO EXERCISE. Sustaining physical activity is important in maintaining a healthy weight, but your workouts don’t have to be a forced march. Find ways to reward yourself as you move, such as walking in your favorite park or listening to great music or podcasts on the treadmill. If finding an excellent personal trainer motivates you to get to the gym, then budget for that. Whatever it takes, your health is worth the effort!
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