If you made resolutions and you already broke them, don’t worry about it! Each year millions of Americans create some kind of New Year’s resolution, whether it’s getting into shape, starting a new diet, paying off debt, quitting smoking or just being a nicer person.
The problem is the average New Year’s resolution is broken and forgotten by the time the first week of January starts.
Resolutions may not be for everyone, but it’s a good idea to make positive changes each year. Start with small daily changes to allow yourself to grow.
In this FitBliss blog, we’re giving you tangible ways to better yourself in 2019. You’ll find 10 simple solutions to start incorporating into your daily routine. It takes 21 days to create a habit and stick with it, so I know we can do this together. Here’s to the best year yet!
1. Make No Resolutions
Some of the most popular New Year’s resolutions are to lose weight, go on a diet, or start a new fitness program. Most people start on a radical diet by cutting out major food groups only find themselves craving what they have deprived themselves of.
What if instead of choosing such a radical resolution, we start a new habit to pick healthier foods or try a new hobby that keeps us moving? In the new year, try a new food each week by searching online and creating Sunday meal prep recipes. Maybe food isn’t your primary focus, so instead you take up a new hobby, like biking or going on long weekend walks with loved ones (pets count!).
These habits can be simple, so there is no added pressure to maintain some crazy diet or lose 40lbs in a month. Start the new year with small but tangible habits, which will lead you to a healthier, happier year.
2. Learn From the Past Year by Letting Go of Mistakes
It’s hard to move forward and change our life for the better when we refuse to let go of our past mistakes and failures. No matter how far you have gone down a particular path you can always turn it around.
Holding on to your previous mistakes only keeps you focused on the past, so this year it’s time to shift your focus. At the start of the new year, look back on the previous year and assess what went well and what didn’t go so well. You can find takeaways from both your mistakes and successes.
Were there big plans at work you wanted to make, but didn’t? Did you want to change career paths or start a family instead? Take a hard look at where you have been, and perhaps where you wanted to go but didn’t, so you can plan for a better year. Looking at the past year is the perfect opportunity to refocus on you!
3. Plan Smarter
Having a plan makes everything so much easier. But make sure to always leave room for flexibility and be prepared for things to pop up unexpectedly. It’s easy to get overwhelmed with multiple to-do lists.
One way to simplify and become more productive is to ask yourself “why” and “how” and then write down the necessary steps to achieve them. Breaking your plans down into smaller pieces will make them feel more attainable and less stressful.
Once you have a plan, you’ll be able to get through your list more efficiently and if something does go wrong you can calmly maneuver around the problem.
4. Eat a Healthy Breakfast
When we eat a carb-heavy breakfast without prioritizing fresh veggies, protein and healthy fats, we set ourselves up for a roller coaster of sugar spikes and crashes all day long. This not only impacts your mood, but productivity as well.
Aim for breakfast that is high in protein, healthy fats, and complex carbs to help stabilize your blood sugar. You don’t want to crash before lunch. Try reaching for a green smoothie, eggs, whole wheat toast, apples and nut butters or even have dinner for breakfast!
Don’t forget to hydrate first thing in the morning as well. Whether it’s drinking a glass of water when you first wake up or enjoying a big glass of warm water and lemon before your coffee. The addition of lemon is a great way to stimulate the digestive system, along with the immune fighting benefits from the vitamin C in citrus fruits. If caffeine is part of your daily routine, make sure to drink plenty of water along with it.
5. Discover Something New
There are so many possibilities out in the world, you are bound to find something you are interested in exploring. The important part is to broaden your horizons and start paying attention to the things around you.
True change begins when you shift focus more outward. Is there something in your community you wanted to change? Maybe you want to add a travel destination over the summer or simply try a new workout studio.
Do something you have always wanted to do! You’ll be surprised how much fun you can have and maybe even meet some new people along the way.
6. Stay Positive
With all the negativity in the media these days it can be hard to stay positive. Wake up each morning being thankful for who you are and what you can do. Don’t concentrate on the negative and self-doubt. Each day has endless possibilities and new opportunities for change.
Let go of things holding you back. Let go of personal or workplace grudges. Find ways to stay positive. This could include writing down your goals, leaving inspirational quotes on your desk, going to lunch with an uplifting friend or even listening to your favorite song.
There are tons of ways to incorporate more happiness into your day, which not only affects you, but everyone else around you. Being positive is contagious so pass it along! It only takes a smile to brightens someone’s day.
7. Stop Eating Mindlessly
We make about 200 food decisions a day and we’re not even paying attention to most of them. When we are multitasking, such as, computer work, texting, driving or watching TV while we eat, we are mindlessly eating.
We need to power down and slow down when it comes to enjoying our foods. There is no need to rush through a meal. Your waistline and your digestive system will thank you!
8. Add Healthy Additions to Your Diet
This year, instead of thinking what you should cut out of your diet, try focusing on what foods should be added. Labeling foods as “bad" or completely banishing food groups can leave you feeling deprived, which can lead to binge eating these foods.
Start focusing on what you should add or replace, which is a great way to lead to positive habits. Choose plenty of produce, proteins (fish, poultry, leans meats, eggs, legumes), whole grains, nuts and seeds. The ultimate goal is eating less processed foods.
When it comes to snacks, you can use the same approach. Keep some whole grain popcorn at your desk or a small bag of nuts in your car. This way you always have something healthy to reach for.
9. Go Outside
Most people spend the majority of their day indoors, away from natural light. You wake up in the morning, hop in the car or on public transportation, work indoors, and come home.
Research shows that spending time outdoors will do wonders for your health. Take a walk at lunch, go for a run before or after work or go on a hike with friends on the weekend.
10. Believe in Yourself
Putting all these tips into effect will certainly help you have a better year, but the most important thing is to be comfortable in your own skin. When you are confident and work hard, anything is possible.
You have gotten this far in your career and life by trusting yourself and your abilities. This is the best formula for success and happiness! Here's to a healthy and happy 2019!!
Danielle Stadelman, RDN
Danielle currently works as a Corporate Wellness Dietitian for Guckenheimer, a food service provider in many corporate companies in the Greater Los Angeles Area. Danielle also works as a wellness and nutrition content writer for several online platforms. She holds a bachelor degree in Dietetics and Food Administration with an emphasis on Food and Nutrition from Cal State Long Beach. Danielle is currently pursuing her certification in Integrative and Functional Nutrition. She is passionate about educating clients and corporate companies on the importance of eating real whole foods for better health and performance.
Follow @wellnesswithdanielle on Instagram for more tips on nutrition and wellness.
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