Happy New Year! It’s time for the New Year to be rung in! People have used this holiday for years to motivate themselves to lose . To avoid disappointment, I advise my clients to not make New Year’s resolutions. Although you may have the best intentions when you set out to lose weight or more in the New Year, sometimes happens and you find yourself back at your old ways. This year, believe that it’s never too late to set healthy, life-changing goals for yourself.

Begin opnieuw

If you’re one of those people who needs to “start over” each new year, let’s take a different approach for 2013. Instead of setting a weight loss or diet goal for the New Year, focus on improving your and setting weekly fitness and nutrition goals. Set a goal for the week and then go for it! Keep track of your progress and check in with you at the end of each week and mid-week. You can repeat the goal for the next week if you wish. You can also choose another goal in nutrition or fitness for the week. This year’s resolution is not a temporary one.

It’s a change. Too many changes at once can lead to burnout before January ends and could even cause you to abandon your commitment. Instead of making drastic changes to your lifestyle, make small changes every day. Slowly work your way to a healthier lifestyle. You’ll feel great if you try these nutrition and fitness goals over the next year.

Wat moet ik doen?

  • Increase your daily intake of fruits, vegetables and other healthy foods. Each day, add a new vegetable or fruit to your daily menu. You can eat it raw or make a new dish with it. Try different cooking methods for your vegetables. You can try different cooking methods, such as steaming, baking, roasting, and barbecuing your vegetables.
  • Switch to 100% whole grains. Switch slowly to whole grains if you still eat white bread and pasta. Whole grains are richer in fiber and nutrients, and can keep you fuller longer. If you have difficulty making the change, compromise. If you are making pasta, you can make half the dish with whole wheat pasta and half the regular pasta until it tastes like 100% whole wheat.
  • Be careful with your portion sizes. Reduce your portions. This will help you reduce your intake. You may find it difficult to eat enough if you have a large dinner plate. If you have a lot of food on your plate, you may eat more than you need.
  • Houd je ogen op MyPlate. Maak een afspraak met jezelf om MyPlate te volgen. De helft van uw bord moet groenten en fruit bevatten, en de rest moet een portie eiwit bevatten (3-4 ons).
  • Limit sweets. There is no need to avoid sweets altogether. is the key. You can set a goal to limit your sweets intake to one or two times per week, if you love desserts and sweets often. You may find that you are less likely to crave sweets if you limit your intake. Success is achievable by setting small, measurable goals.
  • You can get rid of soda and juice. These drinks are high in sugar and can greatly increase your daily caloric intake. A 120-calorie diet (or less) can help you save around 13 pounds per year. Let’s face it, most people don’t drink more than one can of soda per day. Imagine how many extra pounds you can gain from soda alone in a year. Slowly, reduce your soda intake to just one cup per day, then to one cup every other day. For a refreshing drink, substitute met een uitgeperste citroen of limoen.
  • Begin een wandelprogramma. Begin met een wandelprogramma. Begin langzaam en voer uw snelheid en afstand geleidelijk op. Zoek een wandelmaatje om u gezelschap te houden.
  • Zorg ervoor dat u uw trainingen plant. Plan je trainingen in op de kalender, net zoals je een bezoek aan de dokter of een lunchafspraak met vrienden inplant.
  • Plan JOUW tijd. U moet ervoor zorgen dat u zorgt voor uw basisbehoeften, zoals eten en slapen. Zelfzorg is essentieel om ervoor te zorgen dat aan al uw basisbehoeften wordt voldaan. Het zal gemakkelijker zijn om te luisteren naar en controle te nemen over de behoeften van uw lichaam op het gebied van voeding en lichaamsbeweging.
  • is a practice. You have made a vow to not eat junk food this year. Make sure you are mindful of what you eat. Listen to your hunger and fullness signals, and respond accordingly. You shouldn’t eat if you don’t feel hungry.

Conclusie

Je moet je honger echter niet zover laten oplopen dat je niet meer kunt stoppen met eten. Stop halverwege uw maaltijd en vraag uzelf af of u nog steeds honger heeft. Als u nog steeds honger heeft, stop dan en bewaar de rest. Neem één stap tegelijk. Dit is de beste manier om je nieuwjaarsdoelen te bereiken. Je hoeft niet je toevlucht te nemen tot snelle oplossingen. U kunt een gezonde levensstijl leiden door in de komende 12 maanden kleine veranderingen aan te brengen.