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Should You Still Make New Year’s Resolutions

Should You Still Make New Year’s Resolutions

Most articles on making healthy New Year’s resolutions will tell you not to waste your time. Let me show you how they actually may serve a good purpose whether you follow through on it or not, and how to make them truly effective.

Health & Wellness Is All Around You

Once that calendar flips over to a new year, there is no ignoring the usual desires that come with it. Lose weight, stop smoking, eat better, spend less on macrame jean shorts. Ok, that last one might just be me.

But here’s the thing: the stats are not on the side of actually following through on your new resolution. There is a very small percentage of people that are able to follow through on complete life overhauls but they are in the minority, like people who watch Keeping Up With The Kardashians to improve IQ scores.

Just because the failure rate on New Year’s resolutions is high, doesn’t mean they should be chucked to the curb like your withering Christmas tree. There are a few mindset changes you can make to have healthy New Year’s resolutions become more effective.

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1. Whether You Like it or Not, it’s a Reminder to Get Your Butt in Gear

For as much as people say it’s a waste of time to start improving your nutrition or joining a gym in January because it will fizzle out, I don’t think that’s the case. At the very least it serves as a reminder for you to take control of your health each year. Even if it’s only once a year, it’s like a little nagging reminder that you should move things in a healthier direction. If you don’t acknowledge it in January, the thought might still pop up a few months later.

Sometimes, there just needs to be something in the back of your head telling you to make some good changes. This might go on for a few years, but there can also be that year where you are totally ready and it all finally clicks in.

The point is to make that year THIS year.

2. You Are Allowed To Start Small

This is what is truly behind all the failure rate stats: people taking on too much, too soon. If you’ve gone from eating Taco Bell three times a day and your physical activity revolves around clicking the “Are you still there” button on Netflix, you’re going to need to start small. Diving head first into 3-hour workouts and eating rice cakes and broccoli all day is going to become a huge shock to your system. This could overwhelm you and eventually lead to you throwing in the towel.

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No matter what your goals are, the secret is to start small and slowly add in good habits. You can build a healthy lifestyle by mastering a new habit until it becomes second nature. This means starting with something simple and doing it for at least a week or two so it’s familiar. Then you can move on to another one. It’s gradual, comfortable, and you’re more likely to stick with it.

Here are 3 health habits to start out with that are simple but effective.

1. Slow Down Your Time Spent Eating

This doesn’t even require changing what you eat but can help you avoid overeating each day. The average person is eating so fast that they are overriding the fullness signals that go from your stomach to your brain saying you’ve had enough. These naturally occur but take around 15-20 minutes to engage. Most people are eating in 3-5 minutes, sometimes quicker, and don’t allow this natural mechanism to do its job.

You may have had enough food, but your body hasn’t recognized that yet. When that happens, you continue to consume more calories than needed. So whenever you eat, be conscious of the time. Set up the timer on your phone or watch a clock and take at least 15 minutes. This can help you consume less each time and also make digestion and absorption easier for you.

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2. Drink More Water Each Day

Most people are walking around in dehydrated or close to dehydrated states. It’s not always recognizable because dehydration doesn’t only mean crawling through a desert in rags. The problem is this: if you’re not getting adequate water, then you’re throwing your body out of whack. Among other things water is critical for:

  • Digestion
  • Absorption
  • Circulation
  • Regulation of body temperature
  • Cognitive function
  • Transport of nutrients through the body
  • Sports and exercise performance

Your aim is to drink about half your body weight in ounces each day. So if you’re 150 pounds that’s 75 ounces of water. When you figure in a cup of water being 8oz, that equals around 9 cups a day. Since most large drinking glasses can hold close to two cups, you’re at around 4-5 large glasses a day, which is very doable. Another tip I’d give you is to have a glass or two first thing when you wake up to get your body up to speed quicker. Throw in some squeezed lemon and it really kicks up the cleansing and detoxification.

3. Eliminate Or Drastically Reduce Sugar

Now you’re looking at a real change. If you’re like the average person, you’re consuming far too much sugar and sugar is really getting exposed for all the damage it can do. The ‘big three’ dangerous health risks in the United States are obesity, heart disease, and diabetes, all of which are associated with too much sugar consumption. It’s not hard to see that it is something that needs to be eliminated.

I won’t lie, it won’t be easy thanks to the addictive nature of sugar and the fact it’s pretty much everywhere. If you can start cutting out manufactured and processed foods, that will be the best start as that’s where sugar is going to show up. If there’s one thing you do, at least cut out liquid sugar. Don’t drink your calories. That means eliminating soft drinks, juices, and sports drinks. Just this alone can make a huge difference to your health.

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Wrapping It Up

Obviously, your health and wellness go a lot deeper than these three tips. However, if you’re looking to make a change, this is a good place to start. These are tips that aren’t overwhelming, rather they are straightforward and easy to implement. Like I mentioned, don’t do everything at once. Start out with one and go with it for a few weeks until it feels comfortable. Then, move on to another.

If you let yourself gradually adopt new healthy habits every few weeks, by the end of the year you may be looking at a complete overhaul to your health and wellness. So when that calendar flips for the next January, you’ll already be ahead of the game.

Featured photo credit: Paul Wilkinson via flickr.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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