The beginning of the new year brings a lot of excitement, knowing that we have 365 new chances to write 12 more chapters in the story called life. In order to make your year the healthiest and richest, in 2019 we collected 9 key areas to focus on.
1. Hydrate, hydrate, hydrate.
It is estimated that 75% of Americans are chronically dehydrated and 100% of them can be prevented. Decision? Drink half your weight in ounces of water per day.
Since our bodies are mostly water, adequate hydration is necessary for energy, absorption of nutrients and improving digestion, maintaining body temperature, detoxifying (cleans the kidneys and digestive tract), relieving joint pain (lubricating joints), optimal mental function (focus, memory, concentration), young appearance (moisturizes the skin), as well as weight control.
To succeed, assign and store individual bottles for specific places that you visit daily. It can be a job, a house, a car or a club, among other places. Always carrying a ready container, there is no excuse not to drink.
2. Understand your metabolism and its effect on your body composition.
Metabolism includes thousands of reactions and interactions that help build, repair, energize and detoxify the body. Unfortunately, most people think of their metabolism as how many calories they can burn, whereas in reality it is an indicator of whether an individual’s metabolism works optimally,
As you can imagine, this level of functionality can affect someone’s ability to lose or gain weight, so understanding what helps and hurts your metabolism is crucial when you think about your health goals. Of course, a healthy diet and regular exercise are general guidelines that help maintain optimal metabolic functionality, although the best starting point for improvement is to see what happens under the hood, with the help of a laboratory or an assessment. In the process of assessment, you will find your unique level of inflammation, blood sugar level, level of nutrients and sex hormones that affect the work of your metabolism. By tracking this information over time, you can customize your approach to nutrition and exercise to better suit your body and its functions.
3. Define your D.TOX schedule for 2019.
During the year, a healthy person will detoxify every 3 months. To make this happen, we recommend setting calendar reminders before each month during which you will be detoxifying.
Why detox? Detoxification is important because it is a method of removing toxins that it undergoes daily. Whether it is artificial flavors, colors or preservatives in food; chemicals in the air we breathe; or toxic ingredients from personal care products or containers, it is important to be deliberate with the removal of harmful toxins from our body.
For some, the word “detox” can be frightening, because it is usually mistaken for cleansing juice, because of which you feel deprived or for a complex nutritional plan that will be difficult to follow. This could not be further from the truth, as most participants in the Life Time program D.TOX claim that it is straightforward, easy to use and the way they always wanted to eat, but in a structure that facilitates it.
Our next lesson starts on January 7th, so be sure to sign up right now. Register, Click hereOtherwise, make sure that the lesson for the next month starts on February 4th.
4. Fill in the nutritional gaps with multivitamins.
Although some may wonder if they really need a multivitaminStudies continue to report that the US population lacks the consumption of fruits and vegetables. When we fail in this area, we bypass the vital vitamins and minerals, which are metabolic co-factors and coenzymes that make human metabolism possible. Without them, normal biological function becomes impossible.
Moreover, if you are an active person or lead a complicated lifestyle, your caloric output probably exceeds the average level, which means that your need for essential trace elements will be much higher. If so, it is very difficult to catch up with the micronutrient threshold without the help of quality supplements.
Note that when you are looking for a multivitamin, beware of food companies with seemingly attractive marketing, since it is safe to say that they are investing more money in attracting customers, and not in high-quality ingredients in effective doses in the right forms of delivery.
5. Fill your kitchen with the best dishes.
When considering which dishes to use, it is important to use materials that were not due to harmful health conditions, For cutting surfaces it is always best to use wood over plastic. For pots, pans and other storage containers, it is best to use glass, ceramics and stainless steel, as they are the least toxic.
In addition to cutting and storing materials, it is also important to provide your kitchen with the necessary tools to make cooking easier and more efficient. As a starting point, check “10 convenient kitchen gadgets for a healthier diet."
6. Determine the training regimen, then find an accountability partner.
As they say, your plan will not work if you do not. As you continue to monitor your goals for health, metabolism, and other needs that your body may try to tell you, planning your weekly workout will be your starting point.
From this point on, the creation of several accountability partners will help you stay on track and ensure that you keep your promise to appear. Whether it’s a personal trainer, a friend or a spouse, or maybe you’re friends with another regular employee in the fitness group, finding these key people will increase your chances of success. And in those days when you lack personal motivation, having an accountability partner will cause you to appear on them when you don’t want to show yourself.
7. Know your temptations and alternatives to satisfy them.
It seems that temptations strike at any moment, so when they happen, one of the best ways to overcome them is to have a healthy alternative in your back pocket.
If you crave something salty, try changing a bag of chips or other junk food for amazing taste. nut and seed mixIf you come across a sweet tooth, eat many great options like fresh or frozen fruit combined with healthy fat and / or protein. For example, a small portion of berries and thick cream is much more beneficial for your ice cream, low in fat and sugar. Natural sugar in fruits will help satisfy your sweet tooth, and added protein will help stabilize blood sugar levels.
For those struggling with refined carbohydrates, sweet potatoes are a great alternative. Use it as a toast for an open-faced sandwich or try replacing it with your hamburger bun. If baking seems like your crash, these 5 minute protein pancakes sure to be a hit.
8. Invest in a post-workout recovery program.
Adhering to a consistent workout schedule and a healthy eating plan are usually key factors for success, many overlook the importance of investing in a post-workout recovery program. Perhaps recovery after a workout is just as important as the workout itself.
And although it may not give you a surge of endorphins, including recovery methods can help you avoid plateau and optimize future workouts. Believe it or not, we often see that clients with weight loss goals really lose weight when they seek adequate recovery.
9. Adhere to a consistent self-service procedure.
No matter what you do, it should not be ignored as “another sweet thought” or something selfish in nature. Investing in yourself means that you can pour into others more effectively. And do not be fooled to understand that the self-service routine that works best for you should not be difficult or time consuming.
When you decipher your personal care procedure, the starting point here is self-assessment. In this way, you will be able to assess your well-being and identify any obstacles or barriers that may adversely affect your daily life. Once you have been slow to recognize this, you can take the necessary steps to restore balance and mental balance.
Creating a space for yourself and the self-service routine takes many forms and forms and will not look the same for every person. If you want to start self-service and find a few ideas, think about journaling, meditating, yoga, or booking a massage at Life Spa. All of these are great options that give you space for reflection and reset.
If you have already included some of these recommendations in your plan for 2019, we will be happy to know how it is progressing so far! Are there any other transition strategies you plan to make a habit this year?
– Lifetime weight loss team
This article is not intended to treat or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles on the choice and the risk of the reader.