New Year, New You: Stick to Health and Fitness Goals

By Rachel Simson
This February, as many of us continue to reflect on ways to improve our health and well-being, here are some practical health and fitness resolutions to consider.
Eat More Whole Foods. Focus on incorporating whole, unprocessed foods into your diet, such as fruits, vegetables, whole grains, nuts, seeds, beans, legumes, lean proteins, and healthy fats. These foods are nutrient-dense and help keep your body functioning at an optimal level.
Stay Hydrated. Make a conscious effort to drink more water throughout the day. Water helps maintain electrolyte balance and blood pressure, lubricates joints, regulates body temperature, and promotes cell health. Fluid needs differ from person to person depending on activity level, age, and goals.
Practice Mindful Eating. Slow down at meals and when eating. Turn off distractions, appreciate your meals, and pay attention to hunger and fullness cues. This simple shift can lead to better digestion and a healthier relationship with food.
Reduce Added Sugar. Reducing added sugars from food and beverages in your diet aids in overall health, as added sugars can contribute to an elevated risk for certain chronic diseases such as obesity, heart disease, and diabetes.
Cook More Meals at Home. Home prepared meals can lead to better health and also save you money. Cooking at home lets you control what you are putting into your body, such as sugar, fat, and sodium, as well as portion size.
Practice Portion Control. Understanding portion sizes can help you maintain a healthy weight without feeling deprived.
Limit Alcohol Consumption. Celebratory drinks are fine in moderation, but excessive alcohol intake can hinder your health goals. Additionally, all alcohol, including red and white wine, beer, and liquor, are linked with cancer. Explore non-alcoholic options when possible.
Sit Less Move More! It’s as simple as it sounds. Move more! Increase steps and incorporate 1-2 days of weightlifting per week. Always start slowly and gradually build up to prevent injury.
Seek Support and Education. Nutrition can be confusing at times, especially due to the latest fads being promoted on social media. Consider consulting a Registered Dietitian, who is up to date on nutrition information, and can develop an individualized approach to your nutrition goals.
Prioritize Sleep. Lack of sleep may affect the body’s ability to regulate your body’s ghrelin and leptin hormones. Studies also show that sleep-deprived individuals tend to choose foods that are high in calories and carbohydrates. Aim to get 7-9 hours of sleep each night.
Small, consistent steps lead to lasting change. Rather than attempting to work on all these goals at once, focus on one or two at a time. Master those goals and then add in another one or two. Cheers to a healthy and fulfilling 2025!
Rachel Simson is a Registered Dietitian and owner of Buffalo Dietitian. Learn more and check out some of her favorite recipes at www.buffalodietitian.com or call her at 716-208-3568.