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TIPS TO GET HEALTHY AFTER THE HOLIDAYS
For many people, the holidays are a wonderful time of reconnecting with family and celebrating life’s pleasures. As the holiday season ends, many focus on improving their health in the new year through weight loss and exercise.
“People need to understand that losing weight is really difficult,” said Dr. Vadim Sherman, a bariatric surgeon at Houston Methodist Hospital. “Very little of obesity is willpower. It is genetically hardwired from a time when our ancestors faced starvation every day.”
With that in mind, Sherman offered tips for getting healthy after the holidays.
Stop Bad Habits In Their Tracks
To change unhealthy habits, Sherman recommends taking a cognitive behavioral therapy (CBT) approach. “The idea behind cognitive behavioral therapy is to help you become aware of your desires and thoughts before they turn into unhealthy actions,” he explained.
B eing aware of our “mindless” habits, especially when it comes to eating, can be the first step the changing them. Once you’ve identified and named the thoughts and patterns that drive you to eat unhealthy foods, make a plan to interrupt those patterns before they occur.
Sherman suggested posting a list of “smart swaps,” on the fridge to remind yourself to reach for an apple instead of potato chips, for instance.
Build A Healthy Lifestyle
Getting healthy is about more than losing weight. In fact, said Sherman, losing weight should be a beneficial side effect of becoming healthier. “Anybody can benefit from healthy lifestyle habits,” he said, “and, if those habits lead to weight loss, that’s great.”
E xperts recommend getting 300 minutes of exercise per week, or 60 minutes per day for five days. Build a habit of both resistance training and zone 2 cardio, which is maintaining an elevated heart rate (180 minus your age) for about 45 minutes per session. Your exertion level should be low enough so you can still hold a conversation. Walking, running, bicycling and swimming are great cardio exercises.
To help ensure you’re making progress, set SMART goals: Specific, Measurable, Achievable, Relevant and Time bound. For example: briskly walk on treadmill for 45 minutes, five days per week, for the next 30 days.
If your efforts to get healthy at home are unsuccessful, you may benefit from talking with an expert. Our weight loss specialists can help with lifestyle changes and recommend methods, such as medications and surgeries that could aid you in achieving your health goals. •
Follow These Healthy Habits
There’s a lot of bad information online, and fad diets can harm your health more than they help.
To begin your healthy lifestyle, Dr. Vadin Sherman recommends the following:
■ Avoid processed foods.
■ Don’t count calories.
■ Eat more plant-based foods, such as fruits, vegetables, beans and lentils.
■ Emphasize fiber in your diet, instead of protein.
■ Make water your beverage of choice.
■ Remain active throughout the day.
