A New Year Is Upon Us
The last weeks of the year are around the corner, and many people are thinking about food, family gatherings, and new beginnings. That’s why so many people make New Year’s resolutions. It’s a fresh start, right?
Unfortunately, for most people, the strength to keep those resolutions usually dies off after a few weeks. In fact, 41% of individuals make New Year’s resolutions, but only 9.2% achieve their goals by the end of the year.
The good news is, if you understand why people find it hard to keep those resolutions, you’ll know what works and what doesn’t in your particular case.
Why Is It So Hard to Keep New Year’s Resolutions?
Have you heard of the discontinuity effect? According to research by a professor of social psychology at the University of Bath, Bas Verplanken; “habits can be changed when you change the factors around the habit”, such as location or context. They call this the “discontinuity effect”. New Year’s Eve is not an actual change in circumstances, which means it isn’t motivation enough to change any habits.
Another theory is the distraction created by past rewards. Research by Johns Hopkins University neuroscientists shows our brains get a surge of dopamine just by seeing items associated with previous rewards. In other words, your brain is wired to pay more attention to things that have given you pleasure in the past, hoping to get that same feeling again. That’s why you might find it hard to stop thinking about pizza while trying to eat steamed vegetables.
Perhaps you have made vague or unrealistic resolutions. Let’s face it; the more manageable your resolutions are, the more likely you’ll be to keep them for a whole year. For example, if you hate running, don’t make it a resolution to go out for a run every day, just because you think it’s healthy.
10 New Year’s Resolutions Which Are Easy to Keep
Luckily, making easy-to-keep New Year’s resolutions is simpler than you think. If you need some inspiration, look at these 10 easy, healthy resolution to kick start 2020 on the right foot.
Drink More Water
Drinking enough water keeps your digestive system and skin healthy.
However, how much water should you drink? It depends on the climate you live in, your gender, physical activity, and other health-related conditions. According to the Mayo Clinic, the National Academies of Sciences, Engineering, and Medicine suggests 3.7 litres of fluid per day for men and 2.7 litres per day for women. However, remember that 20% of your fluid intake comes from food.
If you find it hard to remember to drink more water, set the alarm on your phone to remind you to take a sip every hour. Alternatively, you can use one of the many water tracking apps on the market.
While the healthiest option is to drink plain water, you can increase your intake of fluids by drinking tea or infused water.
Eat a Healthy Diet
This is an easy enough resolution, as long as you define what eating better means to you. To do this, keep a food journal for a couple of weeks and pay attention to any patterns in your eating habits. For example, you might notice you eat healthy food during the day but indulge at dinner time, or that you prefer takeaways to homemade meals on weekends.
A proper, healthy diet is varied and balanced, and the best way to achieve this is to cook more meals at home. Start with easy options, such as breakfast, instead of picking up a pastry or bacon sandwich.
Cooking your own meals gives you more control of what you eat and helps you to enjoy food more.
Workout for 10 Minutes a Day
The best way to keep this resolution is by finding an exercise you enjoy. Physical activity is not just going to the gym, after all. Many people think that for workouts to be effective, you have to exercise for an hour or more a day. Make it easy and start small; commit to 10 minutes a day, even if it’s just a walk around the local streets and build up from there.
You can take up dancing, spinning, running, yoga, rock climbing, pole dancing, or even walking your dog around the block. If you enjoy the workout, you’ll be more likely to commit to it all year.
Remember to start slow, especially if you’re new to exercise. Building your strength and endurance progressively will help you prevent injuries and will make the experience more enjoyable. Working out too much, exhausting yourself, or choosing advanced workouts, will only make you feel frustrated, which, in turn, will make it more likely for you to quit.
Aim to make the workout experience fun. Sign up for a new class, buy workout clothes you like, or ask a friend to join you.
Learn Something New
Health is not just about eating enough vegetables and working out. As human beings, we feel the need to be creative and to improve ourselves.
Learning a new skill keeps your brain sharp and healthy. Moreover, nowadays, learning new things is easier than ever. Websites such as Coursera, the Khan Academy, and Udemy have a wealth of free and low-cost courses by professors from renowned universities and top professionals in their fields.
Language learning is also more natural with technology. Duolingo offers free language courses, and YouTube also has free language learning resources.
Use the New Year as the motivation to give your brain a well-deserved workout by learning a new skill.
Reconnect with Friends and Family
Your emotional health should be just as important as your physical health. So, in 2020, make your friendships and personal relationships a priority.
Sometimes, the stress of daily life makes us forget about the importance of personal relationships in our lives. As social creatures, it’s essential for human beings to have a robust network which offers support and comfort during difficult times.
A 2010 study confirms these results. Despite the possible adverse effects of some relationships, the benefits greatly outweigh the risks. A review during the same research has found consistent positive results of strong social bonds. For example, adults with coronary artery disease were at 2.4 times greater risk of cardiac death if they were socially isolated. Low quality of social relationships is also linked to other cardiac conditions, cancer, and even slower wound healing.
Cut Down on Calories
Losing weight is a standard New Year’s resolution, but to do it, you need to do several things; eat healthy food, work out, get more sleep, reduce your stress levels, and more.
But losing weight is just the result of using up more calories than what you consume. Therefore, you might want to be a bit more specific about your resolution and focus on your diet.
Again, a food diary or a meal tracking app will help you determine if you do need to reduce your calorie intake. If that’s the case, you need to pay attention to your diet.
Fortunately, there are simple things you can do to lower your calorie intake without going hungry or limiting yourself too much.
Forget about sugary drinks. A sweet, refreshing drink might taste great with your lunch, but it’s adding up calories with very little nutritional value. For example, a 500 ml bottle of Coke has almost 200 calories. Go for water (plain or infused) instead.
Switch ingredients. Love some milk in your coffee? Go for low-fat milk or even a non-dairy option instead, or chose healthier side dishes, such as salad instead of fries, to get more nutrition for fewer calories.
Use smaller plates. A 2013 study supports the importance of the visual aspect of food, and that the size of the plate “provides a visual anchor of an appropriate fill-level, which in turn, serves as a consumption norm”. Consequently, using smaller plates may help you feel full with smaller portions and reduce food waste, as well.
Eat Less Sugar
You probably know that sugar is bad for you. It affects your teeth and puts you at risk of obesity and all the health issues it brings, such as type 2 diabetes and heart disease.
However, when doctors talk about cutting down on sugar, they mostly refer to added sugar, not those sugars occurring naturally in foods such as fruits (fructose) and dairy (lactose). Added sugars are those you put on your meals or in drinks to improve their taste, such as white and brown sugar, honey, and high fructose corn syrup.
But how much sugar should you be eating to stay healthy?
In a 2009 statement, the American Heart Association recommends the following daily limits of added sugar intake:
For men: 150 calories from sugar (nine teaspoons, or 36 grams)
For women: 100 calories from sugar (six teaspoons, or 25 grams)
Now that you know how much added sugar you should be consuming; let’s look at some ideas to keep those numbers within your healthy ranges.
Find hidden sugars. Many processed foods have sugar, even though they may not look like it. For example, most commercial tomato sauces have added sugars to stabilise the somewhat acidic tomato flavour. Make sure to read the labels and look for added sugars.
Choose healthier snacks. Muffins are delicious, but you can satisfy a sweet tooth with naturally occurring sugars from fruits. Their high fibre content helps to make you feel full faster.
In the age of multitasking, side hustles and rush hours, it’s challenging to sit down to just eat, without checking your email, watching a TV show, or driving. However, making an effort to sit down and focus exclusively on your food helps you enjoy it more and eat less.
A 2010 pilot study suggests that using mindfulness when you eat helps you lose weight, by helping you control binges and emotional eating.
When you eat distractedly, it takes you longer to notice when you’re starting to feel full. You also eat faster, and you’re more likely to eat less healthy foods, and instead have snacks or fast food.
You can curb unhealthy eating habits by paying more attention to your meals, as follows:
Eat slowly and without distractions. Eat your food away from screens, preferably sitting down in a quiet place.
Notice any feeling of fullness when you eat. Stop eating when you start feeling full. You don’t have to eat everything on your plate.
Learn to tell the difference between hunger and thirst. Sometimes, you may feel like snacking when you’re actually thirsty. If you’re feeling up for a snack after lunch, drink a full glass of water, first. Wait about 20 minutes and then ask yourself if you’re still hungry.
Engage all your senses. Notice the appearance of food, its textures, smells, and tastes.
Cut Down on Social Media
Researchers are only just starting to understand social media’s effects with prolonged use, and the results so far are not optimistic; for some people, problematic use of social media works just like drug addiction in the brain, which negatively impacts school and work performance and real-life personal relationships.
But for many people, cutting the cord from social media is just not possible. From keeping in touch with friends and family to business networking, social media is a tool many people can’t go without in their personal and professional lives.
So, what to do?
Put a cap on the time you spend on social media. Use browser extensions such as StayFocused or apps to put a limit on how much time you go through Facebook.
Get rid of some accounts. If you have way too many accounts, keep just one or two.
Give yourself a social media free day. Choose one day of the week to go without social media.
Start the New Year with more time spent outside, cultivate your personal relationships face to face, and do more activities which increase your well-being.
Make Regular Appointments With Your Doctor
For some people, going to the doctor is a hassle. It opens up the possibility of something being wrong with your body, which many people prefer not to think about. Also, healthy individuals are finding fewer reasons to visit their doctor.
However, according to a 2015 article by Harvard Health Publishing, there are still reasons to schedule that annual check-up with your doctor, no matter how healthy you are.
Needless to say, an annual check-up may help your doctor discover any health concerns before they become problems. Early detection of cancer or chronic conditions such as type 2 diabetes may significantly increase your chances of recovering or better managing the disease.
However, checking in with your doctor may also help him become more familiar with your needs and offer you more personalised care.
There’s so much you can do for your health. Luckily, you can make easy, healthy New Year’s resolutions to improve your well-being in 2020.