5 alternatives to unrealistic fitness New Year’s resolutions

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Do you find yourself setting super exciting fitness New Year’s resolutions every December and giving up before March?   

There is nothing wrong with setting health goals at any time of the year, as long as they are realistic! And that’s precisely where you may go wrong with New Year’s resolutions, especially when it comes to fitness and weight loss:

• You may set unrealistic health goals for the New Year and be hard on yourself to “compensate for your holiday eating”. Please remember, you have every right to enjoy festive foods without planning to start dieting next year!
• You could spend December thinking that your fitness journey will be extremely unpleasant and hard. This mindset can kill your holiday mood and lead to an unhealthy relationship with food or exercising.
• Here are five achievable alternatives to unrealistic fitness New Year’s resolutions. Even you choose only one, your future self will thank you!

1. Learn how to develop sustainable healthy eating habits.

Nutrition education is vital to set realistic health goals that suit you and a smart alternative to a New Year’s resolution for fast weight loss. Investing time in learning about the basics of a balanced diet is an excellent gift to yourself this year! Definitely more beneficial than following a strict diet plan to lose holiday weight within a couple of weeks (and then giving up on it).

Here are a few ways to find valid information about healthy eating:

• Work with a registered dietitian/ nutritionist. They are trained to teach you everything you need to know. Especially if you need to manage a health condition, there is no replacement for professional help!
• There are reliable free online resources to help you learn about food groups and the basics of healthy eating. Here are a few examples:
  • The British Dietetic Association
  • The NHS website
  • The British Nutrition Foundation
  • The British Heart Foundation
  • The World Cancer Research Fund Blog
  • DIABETES UK.
  • If you are active on social media, follow Registered Dietitians and AfN Registered Nutritionists (ANutr, RNutr).

•  Check out free community cooking and healthy eating workshops in your area. If you have time, it’s an excellent opportunity to meet professionals who can answer your questions and make new friends!

2. Try different types of exercise until you find the one you can stick to

Your body will thank you for any movement you add to your life. Most types of exercise will benefit you and support your health or weight management goals as long as you are consistent and have realistic expectations. If you feel overwhelmed by the fitness industry “influencers” promoting or demonizing specific workouts, please feel free to ignore them. Only your and your doctor’s opinion matter!

• You can gradually build up the time you exercise per week until you find out what suits your lifestyle.
• Be gentle and kind to your body, especially if you are a beginner!

3. Get used to meal prepping for the week

Enjoying homemade meals often gives you better control over your portion sizes, ingredients and budget. For almost any fitness goal, meal prep is a step in the right direction! It gives you a chance to consume healthier foods daily. That doesn’t mean you will never eat ready meals again (that would be a typical unrealistic fitness New Year’s resolution!) or that eating outside occasionally should be demonized. Setting the habit of regular meal prep is what matters!

Check the links below for more information on meal prep:

• Tips to create a healthy grocery list on a budget
• How to use up fresh produce
• Office meal prep

4. Carry a filled reusable water bottle with you at all times

Are you thirsty at work and trying to drink all the water you need after 7 pm? A reusable water bottle can help you reach your fluid requirements and remember to stay hydrated throughout the day. Remember to fill it up before you leave the house!

Drinking more water throughout the day can help you with many health goals:

• If you are trying to reduce caffeine intake, staying hydrated will help you to feel vitalized for longer.
• Water is the best distraction from sugary drinks, soda and snack cravings.
• Sipping on water throughout the day can prevent afternoon tiredness.

5. Try healthier snack swaps

Eating your favourite sweet and savoury snacks in moderation is perfectly fine. If you enjoy them several times per day though, possibly an important part of your daily calorie intake comes from processed foods with no beneficial nutrients. Swapping processed snacks with more nutritious options at least a few times per week could benefit your overall health! Healthier snack alternatives are not necessarily much lower in calories. They should be lower in added sugars, salt and saturated fats. You can make them from foods higher in fibre or protein, vitamins and minerals.

Let’s see a few examples:

• A small pack (30g) of unsalted popcorn instead of crisps
• Oatmeal/sugar-free all-bran cereal with fruit instead of sugary cereal
• Oatcakes or wholewheat crackers with low-fat cheese instead of cheese-flavoured biscuits.
• Plain yoghurt with a tablespoon of oats/1 tsp of honey or syrup/ 1 tsp of unsweetened cocoa powder instead of having an extra creamy dessert.
• Click here for many more examples and instructions to create healthy snack swaps!