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A New Year Can Mean New Beginnings

January 6, 2023
by ChristinaV | For Seniors

A New Year Can Mean New Beginnings *

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A new year can serve as a catalyst for us to focus on new or even old items that we wish to accomplish.  Many view the new year as an opportunity to start over or to focus on areas of our lives that we wish were different and there are many areas on which to focus and ways to be successful in your goals.  If your goal is to lose weight and/or become healthier, here are a few tips:

    • Throw out the scales.  Do not be focused on the numbers as these can be deceiving depending upon many factors (dehydration for example).  Instead take measurements and calculate your BMI (height x weight).
    • Check progress weekly, rather than daily, so that you do not get discouraged.
    • Be mindful of the calories you consume.  Healthy calories, such as eggs or avocados are much better than the same number of calories from a candy bar.
    • Download an app to track your caloric intake.
    • Exercise with a friend to keep you on track.
    • Avoid processed foods and sugar intake.
    • Remember that eating more small meals or snacks are better than one or two large ones.
    • Eat from smaller plates.  This keeps you from eating too much.
    • Get an adequate amount of sleep.  This is essential to losing weight.
    • If possible, reduce stress in your life through exercise or meditation so that you do not turn to food as a coping mechanism.
    • Learn the difference between fat and muscle weight.  Though a pound of each is still the same, muscle takes up less room so your clothes should fit more comfortably.
    • Avoid eating late at night.
    • Allow yourself a cheat day every so often if that helps you to stay on target.
    • Again, keep track of what you eat,  Use an app if you are comfortable doing so.
    • Chose to eat whole, unprocessed foods (real, whole, or fresh) over processed (altered in any way) food.  For example, butter is much better for you than margarine.
    • Buy as many fresh vegetables and fruits as you can afford over canned items.
    • Prepare as many meals as you can at home.  Studies have shown we eat more calories when we dine out.
    • Don’t drink your calories.  Eating an orange will result in fewer calories than a glass of OJ because the fiber in the actual orange helps with elimination.
    • Have healthy snacks available, such as carrots, celery, etc.
    • Do not have junk food readily available.
    • Stay hydrated.
    • Write down your goals.

Always consult your healthcare provider before beginning an exercise routine or a diet.

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