Work out an hour a day! Lose 20 pounds! Stop eating cookies! These may sound like some of the overly-ambitious promises you make at the start of every year, only to break a few weeks later. Get-healthy goals are good, but only if you can actually keep them.
Here at Nutrisystem, our mission is to make healthy living easier. We want you to succeed at this. And this year, to help you get off to a successful start, we’re dishing out 10 New Year’s resolutions to consider making in 2023. They’re realistic and achievable, so you won’t abandon them in a month. Plus, they’ll help jumpstart your journey toward a happier, healthier you.
Here’s to the very best year yet! Check out these 10 New Year’s resolutions for a healthy 2023:
1. Aim to drop one to two pounds a week.
Evidence shows you’re more likely to keep the weight off when you lose it slowly and steadily, according to the Centers for Disease Control and Prevention (CDC). And as you work toward your ultimate goal, your effort along the way does your body good: Even a modest weight loss, such as five percent of your total body weight, can help improve blood pressure, cholesterol and blood sugar levels. A weight loss program like Nutrisystem can help you achieve this healthy rate of weight loss.
2. Walk more.
You’ve heard it a million times, and for good reason: It’s safe for most people, low-impact and requires nothing more than a pair of supportive shoes. Walking helps manage your weight, strengthen your body, and boost your mood; do it regularly and research suggests you’re likely to live longer. Begin with a slow stroll, for just a few minutes a day; then gradually build up your time and pace to the recommended 150 weekly minutes at a moderate-intensity. Break that up into small chunks if that’s more doable for you: Three, 10-minute brisk walks a day, five days a week.
3. Do body weight exercises.
Lunges, push-ups, crunches and squats: These equipment-free moves are a great way to add strength training to your routine. Regular strength training helps build lean muscle mass so you burn calories more efficiently; it also helps strengthen bones, manage your weight and sharpen thinking skills.
4. Add veggies to every meal.
That’s one way to help meet your “eat healthier” goal. Vegetables are low in calories, high in filling fiber and loaded with nutrients that may help reduce your risk of disease. And while you’re pretty good about getting some greens on your dinner plate, don’t skimp on other meals: In the morning, add spinach to an omelet or try smashed avocado on whole wheat toast; pile a lunch sandwich high with extra fixings (tomatoes, cucumbers, avocado) or use lettuce as a wrap (instead of bread); and during snack time, munch on carrots dipped in hummus or blend frozen broccoli or cauliflower into a fruit smoothie.
5. Practice deep breathing.
It’s one of the simplest and most effective ways to start meditating. Find a quiet spot, get in a comfortable position and focus all your attention on feeling and listening as you slowly inhale through your nostrils for a count of three, then exhale. Try placing your hand right below your navel so you can feel your belly rise and fall. Spending even a few minutes a day in meditation can help reduce stress and ease anxiety.
6. Sip water throughout the day.
Research has shown even mild dehydration can sap energy, reduce your ability to concentrate and negatively affect your mood. Plus, scientists from the University of Illinois at Urbana-Champaign found people who drank one, two or three more cups of water a day cut calories and reduced their consumption of saturated fat, sugar, sodium and cholesterol. One guideline we like at Nutrisystem is to drink a half ounce of water for every pound of weight you weigh (so divide your weight in half and drink that many ounces of water per day).
How to Know if You’re Dehydrated
Read More7. Schedule a physical.
Regular health exams can help find problems before they start, or earlier when your chances for treatment and cure are better, says the CDC. Talk to your doctor about what screenings or exams you may need, and when you need them. To make the most of your visit, compile your medical history, bring along any medications (including vitamins and supplements), prep a list of questions ahead of time, be specific with any symptoms you may be experiencing, and be honest so your doctor can better assess you.
8. Make time to volunteer.
When people contribute to their community or an organization they are passionate about, they lead happier lives, have lower rates of depression, and may even live a little longer than those who do not volunteer, according to a research review of more than 50 studies. Think about causes that are important to you, and research groups that deal with those issues. Also consider what you have to offer: if you love building or outdoor work, or have a knack for teaching kids, look for opportunities where you can use your skills.
10 Things Healthy People Do Every. Single. Day.
Read More9. Pace your drinks.
Especially around the holidays, all that toasting and cheersing could lead to one too many cocktails. One drink a day for women, two for men is considered light to moderate, and may even help protect against heart disease. But heavy drinking (more than three drinks on any day or more than seven per week; for men, more than four on any day or more than 14 per week) can actually hurt your heart and your liver, as well as raise your risk of depression and certain cancers, according to research. To help keep consumption under control at a party, pace yourself to no more than one alcoholic beverage per hour. Sip slowly, and space them out by making every other a non-alcoholic drink, such as water, soda or juice. Also, don’t drink on an empty stomach—alcohol is absorbed more slowly with food in your belly. And throughout the year, keep a drink diary: Note each drink before you drink it—on a card in your wallet, in a note on your smart phone, on your kitchen calendar, or wherever works for you. It may help you slow down, and shed light on any potential problem.
10. Set a bed-time alarm.
As odd as that may sound, the most important sleep strategy is to stick to a schedule—go to bed at the time every night, get up at the same time every morning. So set an alert to ring about a half hour before you plan to hit the sack to give you time to wind down, power off the laptop, put down the smart phone and get ready for bed. When you get into a regular sleep rhythm, you get better quality and more sound rest.
The post 10 Healthy New Year’s Resolutions You’ll Actually Keep appeared first on The Leaf.
Frequently Asked Questions
What is an African Mango?
British explorers were the first to discover the fruit when they went on an expedition through Africa. It has been grown for centuries throughout South America. However, due to climate change as well as deforestation, its current production is in decline.
The African Mango Project aims to reverse this decline by developing sustainable methods of growing fruit in East Africa.
They are also working towards creating local jobs and improving communities' livelihoods near plantations.
Their goal is to produce the first commercial crop in five years.
What herb melts body weight?
It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. Over the years, many people have used herbs to achieve this goal. There are many herbs that can be used for this purpose, including: Green tea (Ginko Biloba), Ginger root, Ginseng and Hawthorn berry; Milk Thistle seed; Mullein leaf; Rosemary, St John's Wort and Turmeric. Valerian root is also available. Yohimbe bark is another.
The herbs can be used topically or orally. They contain nutrients that increase the metabolic rate of the body. These nutrients speed up the breakdown of glycogen stores and lipids within the cell walls. This causes the release in the bloodstream of free fatty oils, which can then used to burn as fuel.
A variety of herbal remedies can also be used to prevent or boost immunity. They are great for people who do not want to take drugs or have surgery.
Many people use herbs to increase their effectiveness. Many people don't realize how powerful these natural substances can be. You can find herbs in health food stores, pharmacies, as well as online. Most of the time, one dose will last for weeks.
Green tea is a great example of a herb whose ability to increase metabolic rate can be seen. Green tea has epigallocatechin gallate, which is a compound that increases the activity in enzymes responsible to breaking down fats. EGCG has also been shown in studies to improve glucose tolerance. It reduces your risk of developing diabetes.
Ginger root is another example. Ginger root is a stimulant. It stimulates the digestive tract and increases metabolism. Ginger is also known to help eliminate toxins from your digestive system.
Other herbs that enhance metabolism include ginseng.
The best way to get herbs is to make teas. This allows active ingredients to be absorbed quickly and efficiently into the bloodstream. When taking herbs internally, ensure that you do so under medical supervision. If you plan to apply herbs externally to an area, be sure to do so under medical supervision. Other areas could be affected or inflamed.
Is African Mango Oil Safe to Use during Pregnancy?
Yes, African mango extract is safe to use during pregnancy. It can be safely used by women who are pregnant or have previously been pregnant.
If you are pregnant, it is a good idea to consult your doctor before taking this product.
African Mango Extract is Worth Trying
Mangoes have numerous health benefits. Mangoes are high in vitamin C, fiber and potassium. They also contain antioxidants which help prevent cancer-causing free radicals. These benefits make them an excellent choice for anyone looking to improve health.
Mangoes have another advantage: they taste great! This makes it easy to incorporate them into any meal.
You could add fresh mango slices to smoothies, oatmeal and yogurt. You can also use frozen mango cubes to top ice cream sundaes. It's also possible to use dried mango powder instead of sugar when baking cookies.
You can also add mango extract to your favourite recipes to get all the benefits of mango extract without compromising flavor.
Many people do not know that mango extract is made out of mango seeds. This means that it contains all the same nutrients found in whole mangos but doesn't have the sweetness of regular mango.
Statistics
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
External Links
onlinelibrary.wiley.com
- Efficacy of a novel herbal composition for weight management – Stern - 2013, Obesity – Wiley Online Library
- Forskolin consumption in overweight and obese men is associated with body composition and hormonal adaptations - Godard, 2005 - Obesity Research Wiley Online Library
pubmed.ncbi.nlm.nih.gov
- Results of a national survey on the use of diet supplements to weight loss in the United States - PubMed
- African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients - PubMed
webmd.com
- African Mango: What You Need to Know About Irvingia Gabonesis
- Goji Berries: Health Benefits and Side Effects
ncbi.nlm.nih.gov
- IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study - PMC
- A case of renal disease that developed in association with African mango intake - PMC
How To
Goji Berries - Side Effects and Health Benefits
Goji berries, one of China's oldest cultivated fruits, are a great example. They are also called Chinese plums, wolfberries, and Chinese plums. They are native to the Himalayas and grow wild throughout Asia. Goji is derived from the Tibetan word gom which means "to increase". They are called Kuzuimaki in Japan.
Around 300 BC, the gojiberry was mentioned for the first time in ancient Chinese literature. Although it was primarily used as a food source for many people, some medical uses were also documented. Goji berries are rich in antioxidants, vitamins, minerals, fiber, amino acids, polysaccharides, and enzymes. Goji berries are rich in anthocyanins and flavonoids as well as tannins, saponins and terpenes. Goji berries are beneficial due to their anti-aging properties, immune system support, antioxidant protection, heart health benefits, diabetes management, memory improvement, energy boost, weight loss aid, and healthy skin.
Goji Berries are sometimes called a superfood due to their nutritional benefits. This fruit has significant amounts Vitamin C, vitamin C beta-carotene as well as iron, calcium and magnesium. Goji berries have a similar texture to blueberries due to their colors and taste. Both blueberries and gojiberries are rich in ellagic acid which is a powerful cancer-fighting chemical that can be found in plants, particularly nuts and seeds.
There are some studies that show that gojiberries reduce inflammation, improve blood flow and protect against cancers. They also prevent macular damage.
Goji berries are known to reduce cholesterol and triglyceride levels, while also increasing HDL (good cholesterol) levels. Goji berries have been shown to lower blood pressure and lower the risk of developing heart disease.
One study found that gojiberries can help combat Alzheimer's Disease. Another study found that gojiberries could be used to treat depression symptoms. People use gojiberries to help with insomnia.
Goji berries can also help maintain a healthy bodyweight. Studies show that gojiberries may help increase metabolism. Consuming them daily can make you feel fuller for longer.
Because goji berries are so nutritious, many people add them to smoothies, juices, salads, and desserts. You can even eat them plain as a snack!
Goji berries can cause diarrhea, nausea and vomiting as well as dizziness, headaches, constipation, fatigue, and allergic reaction. Gojiberries should be avoided by women who are pregnant or breastfeeding.
Consuming goji berries can be dangerous for children, the elderly, and those with low immunity. Goji berries can cause adverse side effects, so stop using them immediately.
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