Healthy approach
Focusing on work doesn’t mean you should forget to take care of yourself
As 2021 kicks into gear, many employees place a new emphasis on work. They try to do more while wasting less time, often asking for new projects that can help define their value to their team and their company.
But that renewed effort often comes at a cost. As a result of our increased focus on work, we often forget to take care of the machine that fuels everything we do, our bodies. “It’s important to maintain your physical wellbeing, even when you’re trying to renew your enthusiasm for your job,” says Robin Yale, a Boston-based trainer who runs online Zoom classes. “If you begin working through your planned workout or skip your morning run to get to your computer, it’s eventually going to catch up with you.”
If you’re kicking up your workload a notch, here are a few tips to keep in mind for the new year:
Exercise matters: If you want to drop a few pounds and keep your head clear, exercise is key. It’s nearly impossible to lose weight without changing the amount of calories you put into your body so you shouldn’t engage in a new diet that doesn’t involve exercise. “People underestimate the benefits of exercise — even small amounts of activity — when they try to lose weight,” says Fabio Comana, who teaches courses in exercise science and nutrition at San Diego State University. “The basic idea of burning off more calories than we take in applies but it’s more than that. Establishing a regular routine of movement will improve other aspects of your health, not just help reduce your weight.”
Choose what you eat carefully: It’s easy to be persuaded by friends on Facebook who boast about their results on the keto diet or post about the 15 pounds they lost in seven days on a juice fast but you need to choose a dieting plan that works best for you. That’s why it’s important to consult with your doctor before attempting something new. Not only will they warn you about the
potential pitfalls of some diets, based on your current health, they’ll also help provide you with ideas, plans and possibly nutritionists and trainers who will help you lose weight the right way.
Form new habits: Engaging in healthier behaviors now will pay off later. “You’ll be better served making longterm, significant changes to your eating habits, like cutting out soda or eating a higher percentage of vegetables each day,” says Annie Kay, a registered dietitian and author of “Every Bite is Divine.” “Cutting carbs out of your life for 10 weeks may help you drop some pounds for a short period of time but reducing carbs permanently will help you maintain a healthier lifestyle for years to come.”
Set realistic goals: If you’re super motivated, you might be tempted to kick your career into fifth gear and go for broke when it comes to losing weight. A slow, steady approach — most experts suggest losing one or two pounds a week — will improve your odds of keeping the weight off and will spare you from unnecessary health risks. While it may be possible to lose weight over a short period of time, you need to set strong habits that will serve you well in the years to come. According to the U.S. National Center for Health Statistics, nearly 60 percent of people who’ve lost weight dieting weigh more than when they started within five years, so it’s important to maintain healthy eating habits and an exercise plan. And if that reunion or trip looms large, a long-term plan will still allow you to show off recent results without engaging in potentially harmful behavior.
Drink more water: It’s obvious advice but it’s absolutely essential. Keeping your body flush with water helps it metabolize fat, burn calories, suppress hunger and release waste materials. The National Academy of Medicine recommends drinking at least one eight-ounce glass with water each meal; carrying water with you in a reusable bottle; drinking extra water while engaging in a workout; eating more soups and liquid-rich meals; and eating fruits and vegetable with high water content, like berries grapes, melons, tomatoes celery, cucumbers and lettuce.
When work gets stressful, don’t eat: We all know the potential traps waiting for us when we try to lose weight — increased responsibilities at work, growing financial obligations, ongoing disagreements with family members — but it’s always difficult to navigate through them without giving into our old habits. “It’s easy to succumb to a quick trip to the vending machine at the office or a late-night binge at home when you’re feeling stressed or unhappy,” says Mark Goulston, a Los Angeles-based psychiatrist and author of “Get Out of Your Own Way: Overcoming Self-Defeating Behavior.” “Instead of going back to your old lifestyle, find new ways to deal with negative factors in your life instead of adding to them by engaging in potentially harmful behavior.”
Find some support: Janice Anderson, a 37-year-old registered nurse from Iowa City, credits her support system with her ability to stay in shape. Anderson says she tried numerous times to lose weight but didn’t actually succeed until several of her friends and relatives created a support group to help cheer each other on during a weight-loss endeavor. “We still support each other today. Sometimes it’s just a simple text to the group that tells people how much you weigh and what you’ve been doing to either increase decrease or maintain that number,” Anderson says. “It’s been really helpful. There have been times, most recently after the holidays, that I’ve posted that I’ve gained a few pounds and I will immediately be reminded about how I lost the weight when it happened in the past and how I don’t need to get frustrated and how I just should focus on being healthy. It’s much different than operating in a black hole like I used to when I tried to lose weight and keep it off.”