Achieving a healthy new year goal can be a daunting task. It doesn't have be. These are some simple tips to help you get started on a healthier lifestyle for 2019.
Simple ways you can live a healthier 2019
We all know that the new year is a fresh start with a new promise and a desire to improve ourselves. This is a time to get rid of bad habits and make positive changes in our lives. The key is to harness this motivation and make powerful changes. Here are some simple ways to improve your health in 2019:
Start with a small goal
While it is easy to make resolutions and to be focused, planning and preparation are key to success. Create a plan for your health and visualise your goals. Setting a timeframe to reach your goals is key. Once you've achieved them, reward yourself. This will help keep you on track and motivated to achieve your goals. Start small, so you can achieve your goals at the beginning of each year. Then build on them over time.
Get more fruits and veggies
There are many advantages to increasing your vegetable and fruit intake. They are rich in vitamins and minerals and low in calories, fat and sugar. Your body can be protected from many health problems, such as heart disease and cancer, by eating more fruits and veggies each day. They reduce inflammation, lower blood pressure and cholesterol. You will feel more positive and have more energy.
Get more water
You may find it tempting to buy sugary drinks. However, drinking more water is the best and most effective way to increase your daily water intake. There are many easy ways to do it. Drinking water can make your favorite beverages less sugary. It is also easier to drink more water if you eat water-rich foods. When you feel thirsty, try switching to water.
Exercise more
You likely have a resolution to exercise more if you're a member of a gym. You probably know that resolutions don't last very long. A recent study revealed that 60% of the population does not get at least 30 minutes moderate exercise every day. Poor exercise habits are associated with poor circulation, high blood pressure, and obesity. Lack of exercise is not only associated with poor health, but also leads to a happier outlook and a healthier lifestyle.
FAQ
What is the best type of exercise for busy people to do?
Exercise at home is the best method to stay fit. It is not necessary to go to the gym or join any fitness club. It is possible to perform basic exercises at home with minimal equipment.
A pair of dumbbells and a mat are all you need.
Your most important goal is to keep up your fitness routine. You may lose motivation if you skip a few days.
It is a great way to get started would be to lift weights three times per semaine. This could include squats, lunges, push-ups, pull-ups, dips, curls, etc.
Once you've mastered the basics, you can start to move on to other types of exercise such as running or jumping rope, skiing, yoga, Pilates and dancing.
When choosing an exercise program, remember to choose the ones that suit your lifestyle. For example, if you are working long hours, then you might want to avoid exercises that require too much energy.
If you are a night owl, then you should consider exercising during the evening rather than early morning.
Listen to your body. Stop when you feel tired.
What level of exercise is required to lose weight?
There are many factors that affect the amount of exercise you need to lose weight. However, the majority of people require at least 30 minutes of moderate exercise five days a week.
The American College of Sports Medicine recommends 150 mins of moderate-intensity aerobic exercise per week spread over three consecutive days.
If you are trying to lose 10 pounds, 300 minutes of moderate intensity exercise per week is a good goal. This includes activities like jogging or running, swimming laps and biking.
For those just starting out, you might consider 20 minutes of vigorous activity every other week. It could be sprinting, lifting weights, jumping rope or fast walking.
Aerobic exercise helps to build muscle mass and burn calories. Muscle burns a lot more calories than fat. So building muscle while losing weight may help you achieve your goal faster.
What Amount of Weight Can You Lose In A Week?
The amount of weight that you can lose will depend on how high your body fat percentage is. First, calculate how much weight your goal weight is and then determine what your BMI (Body Mass Index). Your BMI will tell you how much weight to lose. If your BMI is 25 or greater, you're overweight. If your BMI falls below 30 you are considered obese.
For example, let's say you have a BMI of 28.7 and are 200 pounds. To get to a healthy weight range, you'd need 70 pounds of weight loss. To see if you're overweight, visit www.healthyminds.com/bmi/.
Once you know your BMI, this formula will allow you to determine how many pounds per week you'll be able to lose.
(Your Goal Weight - Current Weight)/BMI * 7 Number Of Pounds Lost Per Week
If you want to lose 50 pounds in one month, you'd need 2 weeks' worth of exercise, which equals 56 days, divided by 7 pounds lost per day. That's 8.3 pounds per week.
You could also try this calculator from www.weightlosscalculator.net. It will give you an approximate estimate of the calories you need to lose 1 pound each week.
Statistics
- One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. (healthline.com)
- It's estimated that half of all American adults attempt to lose weight every year (1Trusted (healthline.com)
- Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source (healthline.com)
- Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. (healthline.com)
External Links
How To
How to lose belly fat fast?
You need to realize that losing belly fat can be difficult. It takes hard work. These tips will help you achieve your goals.
-
Eat Healthy Food. Healthy eating is crucial. You should eat fruits, vegetables, whole grain, lean protein, nuts, seeds and legumes as well as fish, poultry and eggs. Avoid junk food.
-
Drink Water. Water is good for you. It keeps your body hydrated so that you feel satisfied and full for longer periods. Make sure you drink lots of water every day.
-
Cardio exercises are a great way to burn calories and build muscle mass. Cardio exercises will help you burn calories and build muscle. They also boost your metabolism and improve your heart condition. Every day, do 30 minutes of cardio exercise.
-
Get enough sleep. Sleep is crucial for maintaining good health. Sleep deprivation can lead to anxiety and stress, which can then cause unhealthy behaviors like smoking and overeating.
-
Reduce Stress Levels. Stress affects our brain chemistry and hormonal levels. Cortisol is a hormone our bodies make when we feel stressed. It increases hunger pangs.
-
Take regular breaks. You should take regular breaks throughout your day. Get outside to take a walk, or take some time to rest. Doing so will give your mind and body the time they need to unwind and recover.
-
Avoid Alcohol Consumption. Alcohol has empty calories, and can slow down digestion. You should avoid alcohol if your goal is to lose belly fat.
-
Have fun!