Every year, the familiar narrative unfolds: January arrives, bringing with it the perennial resolution to embrace fitness and well-being. Alternatively, one might view it as, more simply, the month dedicated to undoing the indulgences of the festive season.
Why wait until January 1st to embark on a journey towards a healthier you? It’s a much better idea to start your resolutions away from the traditional date! By implementing scenario changes now, before the festivities kick in, you'll not only build a strong foundation but also set yourself up for success during the holiday season. Let's make 2024 the year where you seize control of your health, breaking free from the cycle of gaining weight during Christmas and then scrambling to lose it in January.
So what can you do differently this year to put yourself into the very ‘slim’ category of those who don’t gain weight over the Christmas period? A few years ago, I had a conversation with a friend about the benefits of a whole-food, plant-based diet, championed by Professor T. Collin Campbell. My friend's response was, "It's all about balance." They meant that some of the dietary advice out there can seem radical and challenging to implement. They advocated for a more realistic approach - being "healthy-ish" most of the time but also allowing for occasional treats.
This got me thinking: what does "balance" really mean? Can we truly be balanced in our approach to nutrition, or are we just kidding ourselves with the notion that to be truly healthy is an impossible concept? With contradictory research and misleading media reports, it's easy to slip into complacency. The reality is that year after year, a significant percentage of people continue to gain weight, contributing to the alarming statistics of obesity. As adults age, they typically gain an average of 1-2 pounds per year. This weight gain raises the risk of developing one or more chronic diseases as the years go by. For example, In the Nurses’ Health Study and the Health Professionals Follow-up Study, individuals who gained 11 to 22 pounds after age 20 were up to three times more likely to develop heart disease, high blood pressure, type 2 diabetes, and gallstones compared to those who gained five pounds or less.
3 questions: 1. Where do we start? 2. Is there a way to halt this inevitable weight gain? 3. How can we make meaningful, sustainable changes to our lifestyles?
Keep It Simple, Simon! Three changes for three weeks, starting tomorrow. No complicated gimmicks, just healthy habits.
Why 3 weeks?
I've chosen a three-week timeline for this challenge because research suggests that it's an effective duration for initiating habit change. While the popular notion of 21 days may be a simplification, studies indicate that it takes an average of about 60 days to establish a new habit. By committing to three weeks, we strike a balance between providing enough time for meaningful progress and maintaining a manageable timeframe for participants. This period allows individuals to experience the benefits of these positive changes and sets a foundation for continued healthy habits in the long run.
Who’s it for?
These three changes offer a straightforward and adaptable foundation for anyone beginning or recommitting to a healthier routine – whether it's for yourself, a friend, or a family member. If you're already on a healthy path, your experience will be invaluable to someone else who's just starting!
The Three Changes:
1. Drink 1.5 - 2 Liters of Water Daily:
Drinking 1.5 - 2 litres of water will not only keep you hydrated but also reduce the temptation to reach for sugary, calorie-dense beverages.
Tip: Carry a 1-litre bottle with you, aiming to finish it by mid-afternoon, then refill it and aim to finish it by the end of the day. Cut down on caffeine, limiting it to two servings a day, and replace extra caffeinated drinks with water. Add a bit of sugar-free squash if desired.
2. Eat 2 Servings of Fruit and 5 Servings of Vegetables Daily:
Fruits can satisfy your sweet tooth while providing essential antioxidants. Vegetables are packed with fibre, vitamins, and minerals. They're also filling without adding excessive calories to your diet.
Tip: Incorporate fruits and vegetables into your meals and snacks. Aim for two servings of fruit daily and include vegetables in your breakfast, lunch, and dinner. You'll hit your target effortlessly.
3. Engage in a Half-Hour Brisk Walk (3 mph) Every Day:
Exercise is not just about weight management; it's essential for overall health. A brisk half-hour walk daily can do wonders for your fitness levels, contributing to balance, strength, coordination, flexibility, and cardiovascular endurance.
Tip: Find a scenic route, set a comfortable pace, and make it a daily habit. You'll not only enjoy the physical benefits but also clear your mind and reduce stress.
Why these 3 changes?
These three changes are strategically chosen to create a positive ripple effect on various facets of well-being.
Hydration (Drinking Water):
Proper hydration is essential for overall health. It supports bodily functions like digestion, circulation, and temperature regulation. Adequate water intake maintains skin health, boosts energy levels, and aids in nutrient absorption. Staying hydrated also helps prevent dehydration-related issues such as headaches and fatigue.
Exercise (Daily Brisk Walk):
Regular exercise, such as a brisk daily walk, provides a myriad of health benefits. It contributes to weight management, enhances cardiovascular health, and improves mood by releasing endorphins. Physical activity boosts muscle strength, flexibility, and coordination, while also reducing the risk of chronic conditions like heart disease and diabetes.
Nutrient-Rich Diet (Fruits and Vegetables):
Incorporating fruits and vegetables into your daily diet provides a wealth of essential nutrients. They are rich in fibre, vitamins, and minerals crucial for overall well-being. Fruits satisfy sweet cravings with natural sugars, while vegetables offer a low-calorie, nutrient-dense option. The antioxidants in fruits and vegetables support a robust immune system and help combat inflammation, promoting long-term health.
Conclusion
This approach provides a simple yet solid foundation for a balanced lifestyle. Remember, it's not about perfection, but progress. Start small, be consistent, and watch the positive changes unfold. For unwavering commitment, craft a personal 3-changes diary to document your journey over the next three weeks.
Watch as your progress unfolds, and when the clock strikes twelve on the 1st of January, get ready to make 2024 a healthier one!
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