When January 1st rolls around, it renews our
desire to make positive changes in our life. You’d be hard pressed to find
someone without a resolution at the start of the New Year. While re-committing
to your health and a better self is great, some resolutions can do more harm
than good. Before choosing your resolution for the year, read below to set your
goals the right way!
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But not all resolutions are good for you, like Life Alert. Everyday
Health[1]
has 10 New Year’s resolutions that are bad for your health. Keep reading to
find out what they are!
1. Exercise 7 Days a Week
Come January 2, the gym feels like a Times
Square tourist trap. And with weight loss being one of the most popular resolutions,
it’s no surprise that everyone is dusting off their sneakers and hitting the
treadmill. But resist the urge to log too many hours in the gym each week. “If
your resolution is to increase your fitness level, do so gradually,” says Erin
Palinski-Wade, RD, a nutritionist in Hamburg, New Jersey. “Starting a strenuous
fitness routine out of the blue can lead to excessive muscle soreness and even
injury (and can be taxing on your health if you have any medical conditions).”
Instead, Tom Griesel, coauthor of TurboCharged, recommends setting a New Year’s
resolution to exercise 104 times in the coming year — just twice per week.
Accomplishing this manageable goal will make for a healthier 2017 than
resolving to work out every day and only sticking with it for a few months
before throwing in the towel.
2. Cut Out Carbs
All carbs are not created equal — and
they’re also not a weight-loss enemy. While eating loads of refined carbs like
white bread and processed foods can definitely inhibit weight loss, there are a
slew of healthy carbohydrates that may actually aid in the weight-loss process
while offering up healthy nutrients, too. “Cutting out all carbs is impossible
to do and very unhealthy,” says Lisa Sasson, RD, clinical associate professor
of nutrition and dietetic internship director at New York University in
Manhattan. “Carbohydrates have gotten misunderstood — they are essential to
life and a very important fuel source. Differentiation needs to be made between
certain carbohydrates.” While added sugars that show up in processed foods like
cakes, candy, and cookies should be limited, Sasson urges people to keep plant
foods like beans, fruits, and veggies on the menu since they provide vitamins,
minerals, fiber, and other important micronutrients. “A diet rich in whole
grains has even been associated with smaller waistlines,” Palinski-Wade adds,
“So adding them in (and sticking to appropriate portion sizes) can help your
weight-loss efforts instead of hinder them!”
3. Lose 10 Pounds by Next Month
While it may be motivating to choose a
lofty resolution to spur you into action, setting unattainable goals can be a
slippery slope, causing you to fall right off the resolution bandwagon. “At the
start of the new year, we are all motivated and sometimes become overly excited
and set unrealistic goals that usually end in failure,” says Angeles Burke, a
personal trainer in Tampa, Florida. “Set yourself up for success by starting
off with small resolutions that will help you form good habits and help you
reach your end goal in a timely and realistic way.” A better alternative?
Sasson suggests focusing on extinguishing bad habits instead of the numbers,
making weekly resolutions like “I will not eat in front of the TV” or “I will
bring my lunch to work.”
4. Stick to a Super Low-Calorie Diet
Many people drastically reduce their
calorie intake to supercharge weight loss in the New Year. And while you may
see initial results, not only is this way of eating unsustainable, but
consuming too few calories can negatively impact your health, slow your
metabolism, and cause drastic drops in blood sugar. “Low-calorie diets aren’t
sustainable: they can lead to binges, you don’t feel well, and they can cause
loss of lean body muscle mass,” Sasson says. If losing weight is on your to-do list
this year, choosing a healthy calorie range that you're able to keep up with is
key. "For weight loss, on average, women should aim for the 1,200 to 1,600
calorie range, and men for the 1,600 to 2,000 calorie range," says
Palinski-Wade. "This promotes a slow, steady rate of weight loss that can
be maintained." Of course, it's important to note that individual calorie
needs are dependent on gender, height, weight, and activity level.
5. Stock Up on “Diet” Foods
If you’re trying to overhaul your eating
habits, stocking up on packaged, low-calorie diet foods may seem like the
quickest route to success. But processed foods, like energy bars and protein
shakes, are often packed with sugar and artificial ingredients. Instead, stock
up on foods that are naturally low-calorie, like fruits and vegetables, which
offer up more nutritional value while keeping calories in check. Make it a goal
to try a new produce item every week, whether it’s a different green in your
salad or an exotic fruit you always bypass on the shelf. Introducing more
fruits and veggies into your diet will inevitably lower your calorie intake
without the need for processed foods.
6. Sign Up For a Trendy Fitness Program
Trendy exercises like Barre, indoor
cycling, or 90-day fitness programs can be tempting: They have huge cult
followings and promise drastic results. While they may be great workouts for
some, the question to ask is: Are they right for you? “Jumping into a new
training routine is great in theory, but it doesn't set the individual up for
success,” says Burke. “Before making any changes, it’s important to consult
with your primary care physician to learn what’s best as it relates to your
previous and current health.” It may turn out that one of the popular fitness
trends aligns perfectly with your lifestyle and health goals, but Burke
cautions against blindly following along with a training routine. “It won’t
help you reach your desired results due to the fact that it may be too
difficult, causing you to give up because you cannot complete it," she
says. "Also, it may not take into account injuries or mobility issues.”
7. Hit the Weight Room
Strength training is an important part of
any exercise regimen and may even boost metabolism and lower blood pressure.
But just as with trendy workouts, weight lifting comes with its own set of
special considerations, from how much weight to use to proper form. “Lacking
proper form or knowledge in basic training can easily lead to injury,” says
Burke. “Once someone gets injured while training, their adherence to the
routine begins to decline due to physical pain and fear of repeat injury. The
best option when just beginning is to work with a fitness professional who will
take your specific needs and goals into account while teaching you proper form.”
When signing up for a new gym membership, take advantage of the free personal
training session that comes with it. This is a great opportunity to pick a
professional's brain (for free!). Feel free to take control and tailor the
session to what you want to know. You can ask the trainer to show you how to
use all of the equipment, demonstrate proper form, and even put together a
series of exercises to get you started.
8. Quit "Enter Bad Habit Here"
Cold Turkey
Whether it’s a soda addiction, smoking, or
a love for potato chips, we all have bad habits we vow to kick come January 1.
But cutting them out altogether can backfire, making you feel deprived and more
likely to give in to cravings. “I recommend trying to phase or wean yourself
off of your habit in order to form new, healthier habits,” says Burke. Try
replacing one soda a day with a flavored seltzer or munching on air-popped
popcorn to quell your chip cravings. “Finding healthier alternatives sets you
up for success rather than immediately breaking the resolution by falling back
on your old habits when times get too difficult,” Burke adds.
9. Go On a Fad Diet
Committing to a trendy diet in the New Year
is tempting. Yes, the latest diet books make big weight-loss promises and lay
out a set of clear guidelines to follow, which can take the guesswork out of
losing weight. But these trendy diets are fads for a reason: “Fad diets come
and go. They sound sexy and magical, but the truth is we should just be eating
whole foods,” says Sasson. “Research shows that one of the healthiest diets is
made up mostly of plant foods, some healthy fats, and a lot of variety in
non-processed foods — and is limited in animal products. It's not one that
eliminates food groups.” Plus, this is the easiest diet to follow. There's no
need for fancy and expensive meal plans, instructional books, or specific
groceries or supplements. Simply replace processed foods with foods as close to
their natural state as possible! Not only will you see the pounds come off;
you'll feel healthier, too.
10. Go Whole Hog on January 1st
Instead of jumping right into a new routine
on January 1, use the first week of the New Year to get yourself organized and
in the right frame of mind to achieve your goals. If you don’t, you’ll probably
find yourself falling off the bandwagon a few weeks later. And if you plan on
starting an exercise or weight-training program, speak to the appropriate
professionals and make sure you know all the basics before you begin. Then get
out your calendar and decide what a manageable exercise plan is for you and
your lifestyle, and schedule workouts in the coming weeks. Clean out your
kitchen and get rid of all the processed junk to make room for wholesome foods,
and hit the grocery store to stock up on all the pantry staples you’ll need to
make healthy and delicious meals. With a little planning and preparation,
you'll set yourself up for a healthy and happy new year!
Having a happy new year starts with a happier you and if
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worry stop worrying about a home invasion, a home fire or even a serious fall
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protection. So, if 2017 is the year for
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Works Cited:
1.
Kennedy, Kelly. “10 New Year’s Resolutions That
Are Bad for Your Health.” Everyday
Health. 23 December 2015. <http://www.everydayhealth.com/pictures/new-years-resolutions-that-are-bad-for-your-health/
>.
