By the end of the year, it is time to make an evaluation of what we have achieved and to think about our resolutions for the new year. Sometimes these new resolutions are not always taken seriously and are set aside after a few days. Therefore, from MARNYS® we help you have the motivation to change some habits in your daily life easily that will help you lead a healthier life.
New goals and resolutions
Going to the gym, giving up smoking, eating healthy, being less stressed, taking up a new activity… are usually the most common goals in society. However, once you are sure about what you are going to do, it is time to make changes in your routine. This sometimes requires an extra effort that can delay the time to start doing it.
First of all, some of the resolutions that can not be missing in the list is to include a number of habits that help the health of the body, as well as to feel better about oneself. These habits of healthy life must be focused mainly on a proper diet and doing exercise.
The beginnings need a lot of mental strength. Therefore, some recommendations that would make it easier to start this routine would be, mainly, to set up achievable goals, that is, that the proposed goals are realistic, achievable and clear. Besides, it is recommended to do it in a gradual way, little by little, but constantly. Finding what is motivating is also a key factor in the achievement of the proposed goal. Also, it is important to have a clear idea of what you are looking for, for example, it is easier to change a habit that is not healthy for one that is, instead of eliminating it suddenly.
The importance of nutrition
Although genetics, lifestyle and metabolism have an influence on body weight, healthy diet plays an important role in achieving optimal weight. This has an effect on good nutrition, which is important in providing the body with all necessary nutrients, as well as helping to improve mood and increase energy.
The World Health Organization (WHO) provides some recommendations to follow when it comes to healthy eating:
- Variety in the foods that are eaten: take a daily combination of vegetables, legumes, cereals, fruits and foods of animal origin.
- Reduce the consumption of salt and sugar.
- Drink plenty of water.
- Moderate the consumption of unhealthy fats and oils.
- Avoid unhealthy substances such as alcohol.
Is it necessary to have a daily calorie count?
Calories are necessary in the organism to have enough energy in the most basic functions like the development of physical activities, breathing or the functioning of the heart, among others.
Similarly, although they are necessary, an excess of them can lead to negative effects. All the calories do not contribute in the same way to the organism, since it depends on the source of the food from which they come. It is also important to consider the difference between reducing the number of calories taken in and eating healthy. For this reason, a healthy diet does not need to be taken to the point of becoming obsessed with the number of calories in each food, but rather to know which are the healthiest and include them in our diet, avoiding those that are processed and that provide unnecessary calories.
Difference between carbohydrates, fats and proteins
Carbohydrates, fats and proteins are the three nutrients that provide energy:
- Carbohydrates: they are also called glucides. Their properties allow them to be primary and fast sources of energy for the body, besides developing an important role in food digestion.
- Fats: also known as lipids. They contribute to the production of energy in the body (they are considered the slowest but most efficient), and are also present in the synthesis of hormones and other elements. When the body contains more fat than necessary, this can lead to obstructions in the blood vessels or accumulation in some parts of the body. There are different kinds, although saturated fats are the most dangerous for the body if they are highly accumulated, these are usually found in red meat or palm oil. Therefore, it is recommended to control their intake or to replace them with unsaturated fats.
- Proteins: these are mainly made up of amino acids. They are the main element of the structure of the cells. This nutrient participates mainly in the maintenance and repair of tissues. In the case of proteins, the body takes longer to process them, so they are a very slow and lasting source of energy. However, an excess of proteins results in their accumulation and transformation into fats.
Give up sedentary life
In general, our daily routine is sedentary, since most of our jobs are done while seated and, in the case of the youngest, they also spend a lot of hours in class. Besides, this year 2020, due to the months of confinement, practicing exercise has been more difficult.
However, being physically active and doing sport regularly is really necessary for people, and its benefits for the body are many. That is why it is so important to set up routines that include some physical activity, for example going for a walk, to overcome a sedentary lifestyle.
Start doing exercise regularly
According to the World Health Organization (WHO), adults between 18 and 64 years of age should spend 150 minutes a week on moderate aerobic exercise. This is enough to have positive effects on the body related to the function of the heart, respiratory system, muscles and bones.
It is very easy to start doing this: find a sport or exercise that you like or need and start slowly. If you are not used to practising sport, at the beginning it is usual to think of it as something boring or a “must do”, but as you become used to it, you will enjoy the time that you spend just on yourself and caring for yourself. Doing exercise gradually is important to help your muscles and joints to do so smoothly and to avoid any kind of damage.
Do not get obsessed with the scale
Being obsessed with the scale is the worst thing you can do. A change of habits towards a healthier routine is a progressive process: effects are not seen from one day to the next.
Therefore, do not try to weigh yourself every day or become obsessed with your weight, that is not important, what is important is to be aware that you are taking healthy habits and that is what your body needs to look good.
Also, it is important to keep in mind that muscle weighs more in proportion to fat, so if you start doing regular exercise, even if you do not see a sudden change in the scale, you will see it gradually in your body.
Set short term and achievable goals
To have aspirations is a good key to be successful, but it is even more important to have realistic aspirations. When we set a goal we should understand that we are going to make an effort to achieve it, but even so, we should be aware that such an effort must be achievable. So, set yourself realistic goals, have a healthy diet, do exercise and, as your body gets used to the changes, you will be able to make progress with your goals and set new ones as you take these small steps.
Take time for yourself and ‘switch off’
Finally, and this is the most important advice of all, take time for yourself, relax and enjoy yourself, either with your friends or even alone. Sometimes a change in habits means an extra stress in our daily lives, but it is important to remind ourselves about the benefits it can bring and listen to ourselves and the needs our bodies demand.