• Fiona

5 Ways To Kickstart Your Healthy Habits New Year’s Resolution

So you’ve planned an epic week or two of celebrating Christmas and New Year’s with your loved ones, but now come to realise that you have failed to organise a plan of attack to restore those more than guilty festive habits.

Your New Year’s Resolution was to prioritise your wellbeing, health and lose five kilo’s by February, but now you’re feeling particularly unmotivated, enjoying life too much, and thinking, “Australia Day is coming up in another couple of weeks anyway!”

Let’s snap out of that mindset! You don’t need to go cold turkey or sacrifice future festivities to lose those 5 kilo’s. Just because you enjoy spending time with family and friends relishing meals that bring you together, doesn’t mean you need to feel guilty or delay your new year’s resolution.

Here are 5 things to beat that negative mindset to set your health and wellbeing goals straight for the rest of 2020.

1. Have smaller portions or small serving plates – you don’t have to miss out on a family member’s hard efforts of preparing their signature dish. Try a little bit of everything without overloading your plate. Keep this consistent during the week with all your other meals too, particularly during dinner-time. The recommended daily caloric intake for the average Australian adult is 8700kJ.

2. What goes in must come out - maintaining a healthy weight is important for minimising the risk of lifestyle diseases such as heart disease, type 2 diabetes and even some cancers. Your caloric expenditure can be managed by matching what your energy intake is to equal your energy output. Find time to participate in some physical activity, even if it’s just a 20-minute walk every day to start with. The American College of Sports Medicine (ACSM) recommends that healthy adults aged 18 to 65 years should participate in moderate intensity aerobic exercise for 30 minutes, 5 days a week, or vigorous aerobic exercise for 20 minutes, 3 days a week (and this can be accumulated if time is an issue!)

3. Prepare to succeed with meal plan preparation – did you know that your weight loss progress will occur 80% in the kitchen, and 20% through exercise? That’s why it’s important to plan your meals appropriately so you are not consuming empty fuel. Monitoring your macronutrients is a great way to start. These macronutrients consist mainly of protein, carbohydrates and fats (yes, you can still have fats!) It is recommended that the average adult should consume 45-60g of protein a day for women and 65-80g per day for men, with fats making up 30% of total energy intake (keep saturated fats less than 10%) and carbohydrates making up 45-65%.

4. Smash your health goals with another person – take accountability! Knowing that someone else is involved with your health journey can help you stay on track and keep each other motivated. Set challenges and goals that are achievable, and make sure you reward yourself when you achieve those goals rather than punish yourself if you occasionally fall off the rails.

5. Invest in your health by seeking professionals – expert trainers such as an accredited exercise physiologist (AEP), dieticians and nutritionists are available to design personalised plans that suit your specific needs and circumstances. If you’re unsure about exercise in particular (because we know that’s one thing that we’d all avoid if we could) then an AEP will come in handy. AEP’s are university-qualified allied health professionals who specialise in creating safe and effective, evidence-based exercise interventions for the those with chronic medical conditions, injuries, disabilities and the general healthy population. As always, seek your general practitioner’s advice before commencing any structured physical activity program.

On a completely different note, your health and wellbeing (both mental and physical) can be enhanced by giving back to your local community! Why not help by donating and raising awareness for the current Australian bushfires? Donations can be made to the NSW Rural Fire Service to assist the firefighters on the frontline here, to the NSW Wildlife Information, Rescue and Education Services (WIRES), The Salvation Army or Australian Red Cross or St Vinnies to help those affected.

Start off your year feeling good inside and out!

At Boundless Health & Wellness, we believe the only limitations you have are the ones you set on yourself.

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