Obesity, diabetes and high blood pressure are at epidemic levels in our modern world. These problems raise your risk for heart attack, stroke, blindness, loss of extremities, and last but not least- kidney failure. Healthy motivation for a good nutrition is just the first part of a New Year Resolution Healthy Plan (NYRHP). You should already know that getting started with a new healthy diet or a new fitness plan is the easiest part of each New Year’s resolution lifestyle. However, many of us hit frequent or occasional weight loss plateaus due to busy schedules, stress of a job loss, depression due to a divorce, bankruptcy or the loss of a loved one. Those weight loss plateaus are the episodes when people feel like they do everything right, but the scale doesn’t seem to even move.
We as humans are frequently complaining of loss of motivation due to multiple factors. What I wish to share with you is that choosing a “stubborn persistence approach” (SPA) is the only correct choice. When plateau happens, don’t give up and turn to exercise. As a second component of a healthy lifestyle next to a good and balanced diet- fitness or daily exercise is the best way to put depression away. If you lead a steady sedentary lifestyle, you need to get out and keep moving.
There are people and people. Some people feel better when they eat small but frequent means and who feel the urge to snack between main meals. On the contrary there are people who prefer to stick with their 3 large meals without snacking in between. I cannot assure you what exactly road to select as I do not know what is your exact metabolic type. Thus, listen to the voice of your body and refill its needs. But if you suffer of metabolic syndrome (prediabetes), elevated blood pressure, gout or diabetes sticking with 3 normal meals during the day seems to be the best choice as you do not have to over stimulate the hypothalamus on a constant basis.
Walking, running, snowboarding are all aerobic exercises while weight lifting is anaerobic example of an exercise. If you want to lose weight, it is important to increase both, your aerobic activity like walking or running and anaerobic weight lifting. Someone could ask why? If you need to lose weight you will need to increase your muscle strength. Thus, you need to start resistance training such as weight lifting. There is no need you to go to a healthy club or to pay the bill of an expensive fitness center. You can do all of the above from the comfort of your private house. Whether it’s your 2010 New Year Resolution Plan set to be reached, I can advise you to make the next year of your life a healthier one.
To design your New 2010 Year Resolution Plan for a Healthier you need to answer to the following questions:
What should you change in case you have been diagnosed with Metabolic Syndrome, or Diabetes?
What diet you should choose in case if you are suffering of hypertonia?
How many calories do you need to consume each day in order to reach your weight goal?
Should you count all calories or just the ones from carbs?
Do you feel better with three large meals per day or five smaller meals per day?
What type of foods should you chose?
Learn which foods can be substituted for the unhealthy foods you have been eating.
Do you prefer to eat in restaurants often?
Here are few quick ideas for your New Year Resolution Plan:
1. Use an anti-inflammatory diet and supplements to reduce the free radicals and the signs of chronic inflammation.
2. Exercising regularly may help you to lose the fat around your waist area.
3. Eliminate high sucrose of fructose corn syrup dishes and all the other artificial sweeteners. Cut MSG, Aspartame (NutraSweet), Sucralose (Splenda) off your diet.
4. Take at least two grams omega-3 capsules per day (fish oil, flaxseed oil, cod liver oil etc).
5. Use aged garlic extract to lower bad cholesterol levels.
6. Take advantage of natural antioxidants in fruits and vegetables.
7. Lower your CRP and homocysteine levels.
8. Use antioxidants/vitamins to prevent cholesterol oxidation and nerve damage.
9. Add plenty of soluble fiber to your diet to lower your blood sugar.
10. Avoid eating foods high in absorbable iron (in red meat and others).
11. Drink enough water.