A lot of us start making those classic resolutions—like eating better or shedding a few pounds. So, how do we actually pull it off? Nutritionist and psychotherapist has some laid-back advice for you.
Tip 1: Keep It Simple
Research shows that during the holiday season, we tend to gain about 1.35% of our weight, which is just over a kilogram. Sounds small, right? But a lot of that is just water weight from all the booze and salty snacks. The key is to get back on track without going overboard. Swap out those sugary treats, white bread, and starchy sides for more veggies, fruits, and whole grains. If you’re enjoying what you eat, you’re less likely to overindulge. And if you’re craving something sweet, try having it after a meal instead of before—trust me, it’s easier to resist when you’re already full.
Tip 2: Hydrate, Hydrate, Hydrate
Believe it or not, only 2% of people actually drink water when they’re thirsty. Most of us end up snacking instead. Staying hydrated is super important for keeping your metabolism running smoothly. Aim for about 30-35 ml of water per kilogram of your body weight. So, if you weigh 60 kg, that’s around 2 liters of water a day. Skip the sodas and sugary juices—they’re just empty calories. And don’t stress too much about bottled water; while it might have some impurities, it’s still safer than tap water. If you’re worried about microplastics, just boil your water to purify it.
Tip 3: Mix It Up
Eating healthy doesn’t have to be boring! Your meals should be balanced and not just about counting calories. A good rule of thumb for your macronutrients is a ratio of 3:3:4 for proteins, fats, and carbs. But remember, everyone’s different, so it’s a good idea to chat with a doc when switching up your diet. Proteins are super important for your body, so make sure you’re getting enough—about 0.8-1 g per kg of body weight. If you’re feeling hungry, go for animal proteins like chicken, eggs, or fish.
Tip 4: Stick to a Routine
Our bodies have their own internal clocks, so it’s best to eat in sync with that. Try to have three solid meals a day with a couple of light snacks in between. And give yourself a break of 1.5-2 hours before bed to help improve your sleep quality, which is key for weight loss and staying fit.
Tip 5: Get Moving!
“Fats burn in the flame of carbohydrates,” but they really need movement to do their thing. So, pair good nutrition with regular exercise and quality sleep to keep your energy up and your mood bright. Just remember, don’t go overboard with exercise, especially if you’re not used to it. Too much can stress your body out, and both couch potatoes and workout warriors can face health risks. So, find a balance that works for you, and you’ll be on your way to a fresh start!
