By Marcie Amerstein, Registered Dietitian, Grand View Health Weight Management
Can’t find time to eat healthy and stay consistent with exercise? Then remember this: Without your health, everything else means nothing. In honor of #HealthyWeightWeek, take time to recharge your New Year’s Resolution and put yourself first with these five tips for maintaining a healthy weight:
- Be proactive.
Your health and nutrition have to become a priority in your life. If you are unable to take care of yourself, you will not be able to care for others.
- Drink more water.
I know you hear this all the time, but it’s really important. Water helps maintain the balance of body fluids, which in turn helps with digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature.
We all need to exercise for health. Regular exercise can provide protection against many disease such as heart attacks, stroke, high blood pressure, diabetes, obesity and certain cancers. According to the 2018 Physical Activity Guidelines for Americans, adults need to do two types of physical activity each week to improve their health: aerobic activity and muscle strengthening. Aim for at least 150 minutes of moderate-intensity physical activity (brisk walking) or 75 minutes of vigorous activity (running) each week. Include muscle strengthening activities on two or more days a week to work all major muscle groups.
- Eat your veggies.
Research shows that increasing the number of vegetables in your diet can decrease your risk of chronic diseases like high blood pressure and type 2 diabetes. More vegetables mean more fiber, vitamins, minerals and phytochemicals. You can choose fresh, frozen or low-sodium canned vegetables. Aim for at least three to five servings per day.
- Be consistent, not perfect.
Perfection is not attainable and causes the “all or nothing” mentality. Choose one habit to work on at a time. Once you master that one, move on to the next.
If you need help meeting your nutrition goals, call Grand View Health Weight Management at 215-453-2669 and make an appointment with our medical weight-loss team.
Learn more about nutrition services at Grand View Health.