Las Vegas Sun

March 28, 2024

11 tips for a healthy New Year

Stroller Strides At Town Square

Steve Marcus

Monica Husby, center, and other moms work out during Stroller Strides, a Fit4Mom exercise class at Town Square, Monday, Dec. 22, 2014.

Let us guess: You started off 2016 by heading to the gym and then to the produce section at the grocery store. No more couch-potato Sundays. No more greasy fast food.

If this sounds all too familiar, consider yourself part of the majority. Health and fitness reign supreme when it comes to New Year’s resolutions, but it’s also an easily broken personal promise. You’re too tired to hit the gym. Your workload increases, so it’s more difficult to grocery shop and cook. Or you just miss your Netflix and junk-food sessions.

Don’t fret. It happens to the best of us.

If you’re really committed to shedding a few pounds or adopting a healthier lifestyle, here are some tricks to keep you on track. Two health experts at UNLV — Marko Westwood, a physical education instructor, and Damon McCune, director of the Didactic Program in Nutrition and Dietetics — offered simple, practical advice for achieving that New Year’s resolution.

1. Find a fitness activity that interests you.

Exercise doesn’t have to happen inside a gym. Don’t commit yourself to arbitrary chunks of time on the treadmill or lifting weights if you can’t stand the thought. You’ll never end up finding the motivation to go, Westwood said. Instead, pick a physical activity that sounds fun.

“If you like to dance, go out and salsa dance,” he said. “It’s no longer exercise. It’s actually an activity.”

2. Turn ordinary activities into fitness opportunities.

If you vacuum your house once a week, start doing it twice a week. If you’re a coffee addict, walk to grab your cup of joe rather than drive. If your house has stairs, roll a die and invent games for climbing the steps.

If you include your children in the physical activities, all the better because then you’re building a healthy lifestyle as a family, Westwood said. Over time, it should become second nature.

“The idea is to incorporate (fitness) in what you do,” he said.

3. Ditch the scale.

Increased physical activity will lead to an initial weight loss, but continued exercise will build muscle mass, which could slightly increase your weight — and that’s not a bad thing, Westwood said. Too many people focus on what the scale says.

Instead, ask yourself these questions: Are my clothes fitting better? Do I feel stronger? Can I walk longer without feeling fatigued?

“The scale is the worst indicator of success,” he said.

4. Join a recreation-league sport.

When a team is relying on your participation, it’s more difficult to find an excuse not to go. And you don’t need to be an all-star to play: Many rec leagues in Clark County and Henderson offer divisions based on skill level.

Fancy softball, kickball, basketball, flag football, volleyball, soccer or bowling? There are leagues for all of those sports in the Las Vegas Valley.

5. Make it a group event.

Whether you need motivation exercising or cooking healthier, buddies will help. Find people with similar health goals and meet regularly to exercise or share nutritious recipes. Maybe go hiking one week, followed by a game night — think Twister or Charades — the next, Westwood said.

The key is keeping it fun and social. Facebook groups and email listservs can help keep it organized, ensuring that it doesn’t fall off the calendar.

“It’s a very supportive group, but it’s also a group that will hold you accountable,” McCune said.

6. Try new food.

Can’t pronounce quinoa? Never heard of Romanesco broccoli? Give it a shot to expand your food horizons. You’ll never know what you might like that’s actually good for you.

“My overall message would be not to be afraid of food,” McCune said.

That means you don’t need to abandon your favorite foods either. Just be more sensible. Eat smaller portions of carbohydrate-filled food, and find healthier ways to prepare meals. Instead of eating fried chicken, try grilling, baking or boiling it. Spices and herbs also serve as healthier substitutes for higher-calorie marinades, he said.

7. Keep a journal.

If you log your exercise and meals, it’s easier to spot bad habits, McCune said. Write down your mood and what you ate and drank. Chances are, you’ll notice that you “cheat” more when you’re stressed, sad or busy.

8. Find what motivates you.

Buy a cool new water bottle, extra leftover containers or a snazzy outfit that’s a size or two too small. The small motivator might be enough to get you to the gym or donning a chef’s hat.

9. Plan your menu weekly.

This takes the guesswork out of choosing a meal, which could lead to poor choices. If your pantry and refrigerator is stocked with the ingredients needed to make your tasty, nutritious meal, it will be easier to muster the courage to cook.

Added bonus: Menu planning saves money in the long run.

If you don’t have a food plan, there’s a greater likelihood you’ll wind up in the “Jack in the Box drive-thru,” McCune.

10. Drink more water.

Water can ease those snack cravings, while also keeping you hydrated. Most people need about 100 ounces of water per day, McCune said. That’s about 13 8-ounce glasses of water.

If you hate the taste of plain water, cut up some fruit to add in a pitcher. Avoid drinking liquids like Gatorade or Powerade unless you’re exercising because they’re higher in calories and carbohydrates.

11. Don’t be too hard on yourself.

Missing a workout or eating a gluttonous meal will happen. Just don’t let it derail your progress.

“It’s not the end of the world, but get back on the horse immediately,” McCune said.

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