Stay committed to your health and wellness goals this new year with these tips from a UAB sports and exercise medicine physician.
Stay committed to your health and wellness goals this new year with these tips from a UAB sports and exercise medicine doctor.The new year brings new beginnings, new calendars and – for many – new resolutions. Whatever their goals, many focus on improving their lifestyle as a new year begins, most often in the form of diet and exercise.
Joseph Coppiano, MD, family physician and assistant professor at Department of Family and Community Medicine to the University of Alabama at Birminghamoffers some advice for those looking to make health-focused lifestyle changes in the new year.
Set achievable goals
Whether you’re considering eating healthier, starting to exercise regularly, or hitting the gym, setting clear, concise goals is essential to successfully transitioning to a healthier lifestyle.
“Take inventory of your current eating habits,” Coppiano said. “What do you already eat regularly and how can you improve what works for your lifestyle?” »
Ask questions like “How can I incorporate more vegetables into my current diet, while minimizing processed foods” or “What are my current barriers and challenges to healthy eating and regular physical activity?” »
Understanding current eating and exercise habits can help you achieve new goals.
Make reasonable changes
After taking inventory of your current eating habits, it is important to make changes that will promote and strengthen longevity and consistency. A successful transition to a healthier lifestyle can often be deterred or interrupted by drastic changes. Make dietary changes that benefit your overall health, while adopting a meal plan and eating habits that can be maintained.
Coppiano suggests replacing your favorite foods with healthier substitutes. For example, replace sour cream with low-fat Greek yogurt or switch from white bread to 100% whole wheat.
“Remember that small changes can also have a bigger impact,” Coppiano said. “Adding color to your plate is very important, so be sure to increase the presence of fruits and vegetables while removing some unhealthy foods from your diet.”
Fruits like blueberries, blackberries and apples are a good place to start. Coppiano recommends proteins like chicken, turkey and fish. Beans are also a great source of protein.
Moderation and light starting are important when starting strength training and weightlifting.Cook vegetables in a way that will be personally enjoyable. However, it is important to note that certain additives and overcooking vegetables decrease nutrients and health benefits.
Overall, the focus should be on eliminating processed foods in order to incorporate more natural, whole foods into your diet.
Use Meal Prep
Although it can be difficult to adopt new eating and exercise habits in a busier lifestyle, meal prepping can be a useful tool for those who are constantly on the go.
“Be realistic about your time and let it influence the meals you prepare,” Coppiano said. “Homemade smoothies are also a good option for those who are short on time. »
Start lighting and working
When starting a new training program, it is essential to avoid overexertion. Start with manageable routines and gradually increase repetitions and duration. This approach helps the body naturally build endurance and prevent injuries. Aim for 150 minutes of moderate-intensity aerobic exercise per week, or about 30 minutes of exercise per day.
“If you’re planning to commit to exercising for 60 minutes or more a day, carbs will be your friend,” Coppiano said. “Loading protein after a workout will also benefit a very active gym lifestyle.”
Moderation and starting light are also important when starting strength training and weightlifting. Focusing on different muscle groups and maintaining variety in exercise types can avoid a plateau and will allow for consistent improvement.