Fit for a CHANGE
Tips to get in shape for the new year
The new year is here, and many Arkansans are looking to make positive changes. Whether someone wants to lose weight, start a healthier diet or stop smoking, it can be difficult to get into the swing of a new routine.
The following are tips to help you get started.
GET SOME ADVICE
Before starting any dietary or exercise regime, consult with your doctor to make sure you are healthy enough for the change. These professionals can help ensure that you are helping, and not potentially harming, your body.
“Researching diet information alone on the internet can be intimidating and overwhelming,” said Lindsay Queen, bariatric dietitian at Saline Memorial Weight Loss Center in Benton. “Dietitians can help navigate through the vast amount of information and help you determine what is true or false.”
CHANGE YOUR DIET
One of the first things you can do is to eat fewer processed items. Cutting out packaged and processed foods can dramatically improve your health. These foods are often high in sodium, sugar and preservatives that can lead to increased weight and decreased health, Queen said.
“You should opt for consuming lean proteins like chicken, fish, vegetables, fruits and whole grains,” she said.
STOP THE POP
Queen also recommends reducing soft-drink consumption. She said the drinks are full of many unnecessary ingredients, such as sugar and preservatives, that the body doesn’t need.
“Regular consumption of soda — even diet soda — can lead to weight gain,” she said. “Replace soda with water flavored with fruit or drink unsweetened tea.”
MAKE A MOVE
If not having enough time is your excuse for skipping the gym, find ways to make exercise fit into your daily life, she said. Exercise doesn’t have to be walking on a treadmill for an hour each day. A five-minute walk on your lunch break or a quick 10-minute walk around the neighborhood is better than no exercise at all.
VEG OUT
Queen suggested that people find ways to incorporate vegetables and fruits into their diets. Fruits and vegetables are filled with fiber, vitamins and minerals, and can be a tasty alternative to a candy bar. Queen said a healthy smoothie for breakfast can be made using strawberries, blueberries, Greek yogurt, a little water or milk, and a handful of spinach. The Greek yogurt will pack a nutritious punch, while the berries provide nutrients and antioxidants, she said. The sweetness of the fruit will offset the taste of the spinach, too.
“You can also hide veggies, such as zucchini and carrots, in items like spaghetti sauce or on top of pizza for picky eaters,” she said.
STOP SMOKING
Queen said that quitting smoking can improve the function of your lungs, brain and heart. According to the National Institute of health, cigarette smoking accounts for one out of five deaths in the United States. People who quit smoking before the age of 50 reduce the risk of dying in the next 15 years by half.
“Would you eat something that you knew contained lead, ammonia, or carbon monoxide?” she said. “If not, then why would you want to put it into your lungs? Take care of your body, and your body will take care of you.”
START SMALL
Queen also recommended taking small steps when making changes to your diet and routine. Pick one or two goals to accomplish and, once those are mastered, move on to a new goal.
“Don’t try to change everything all at once, and don’t quit a habit cold turkey,” she said.