A new analysis suggests that sticking to new health routines, such as diets and exercise regimens, is possible by following four science-backed tips. These include starting with quick home workouts to build habits faster, using enjoyable cues like music to encourage gym visits, being flexible with routines to make them last longer, and not giving up hope if habits don't stick immediately. The research emphasizes the importance of patience and repetition in developing sustainable healthy habits.
Vanessa Rissetto, a registered dietitian, advises against five common health missteps in the new year: 1) Skipping fiber in meals, crucial for gut health and weight management. 2) Drinking less than 96 ounces of water daily, as proper hydration supports various bodily functions. 3) Omitting any macronutrients, like carbs, which is unsustainable and can lead to overeating. 4) Neglecting magnesium intake, essential for blood pressure and sleep, but warns against high-dose supplements. 5) Meal prepping too far in advance, suggesting instead to keep staples ready for quick, fresh meals.
Vanessa Rissetto, a registered dietitian, advises against five common health missteps in the new year: omitting fiber from meals, drinking less than 96 ounces of water daily, excluding any macronutrients from one's diet, neglecting magnesium intake, and meal prepping too far in advance. She emphasizes the importance of fiber for gut health and weight management, adequate hydration for overall health, a balanced diet including all macronutrients for sustainability, magnesium for various bodily functions, and the flexibility of having meal components ready rather than full meals prepared to ensure freshness and variety.
Weight-loss medications like liraglutide, naltrexone-bupropion, orlistat, phentermine, semaglutide, and tirzepatide can aid in weight loss but are not substitutes for a healthy diet and exercise. Dietitians recommend a balanced diet rich in protein, produce, whole grains, and dairy, alongside staying hydrated, to complement these medications. It's important to work with health professionals to ensure nutritional needs are met and to manage any side effects from the medications. Weight-loss medications should be used as part of a comprehensive weight management strategy that includes dietary changes and physical activity.
To support weight loss efforts in 2024, health experts recommend avoiding certain coffee additives such as powdered creamers, flavored syrups, and whipped cream due to their high sugar, calorie, and unhealthy fat content. Registered nurse Lauren Thayer suggests healthier alternatives like plant-based milks, natural sweeteners like honey or maple syrup, and using spices such as cinnamon to enhance coffee flavor without compromising health goals. These simple swaps can make a significant difference in achieving a slimmer physique while still enjoying a flavorful cup of coffee.
Doctors recommend five key foods to promote youthful skin and slow down aging: nuts for their selenium and antioxidant properties, green juice for its vitamins and minerals, ginger for its anti-inflammatory effects, carrots for vitamin A and aiding in cell turnover, and blueberries for boosting collagen production. These foods are packed with nutrients that contribute to a healthy, glowing complexion.
Losing weight after 50 can be challenging due to hormonal changes, reduced metabolism, and lifestyle factors. Experts recommend incorporating aerobic and resistance training, cutting back on processed sugars, snacking, and alcohol, prioritizing fiber, meal prepping, reducing stress, protecting sleep, seeking social support, committing to daily stretching, walking, adopting a Mediterranean-style diet, shifting mindset, and staying hydrated. If weight loss is still unattainable after consistent effort, consulting a doctor or dietitian is advised.
Dietician Julie Upton recommends ten healthier food options to combat sugar cravings, including dark chocolate-covered fruits, dried fruit, sugar-free gum, dark chocolate, quick breads and muffins made with less sugar, fresh fruit, flavored yogurt with no added sugars, trail mix, cottage cheese with fruit, and protein-rich energy bars with low added sugar content. These alternatives provide essential nutrients and help regulate blood sugar levels, offering a smarter way to satisfy sweet tooth urges without the negative health impacts of excessive sugar consumption.
