Did you know? According to Time Magazine, 80% of New Year’s resolutions fail by February.
More drop off over the following months, leaving only 8% of people sticking with their goals the entire year.
Less than one in ten.
FYI, research by finder.com.au found that this year, 73% of Australians (14.8 million people) have set a New Year’s resolution. Diet and exercise-related resolutions are by far the most common.
Since good health is our passion and our business, we’re listing four simple ways you can make 2024 your year of better health.
ONE: Go shopping on a full stomach and with a list
It’s super easy to buy more than you need in a supermarket. The attractive packaging, discounted products and tempting advertising can often see us leaving with more than we came for and with higher calorie items.
It’s well known that going to the supermarket feeling hungry leads to more purchases and more high-calorie unhealthy items.
Always try to go shopping on a full stomach, it’s easy to notice the difference.
A list is well worth it too. There are many great apps, like AnyList which are simple to use, but even a basic list works a treat.
Having a list means you’re far more likely to buy the items you’ve previously thought about and minimise any compulsive purchases. Ideally, the items you’ve added to your list are healthy choices.
Shopping on a full stomach and with a list also makes a big impact on your bank account.
TWO: Get more sleep
More sleep offers massive rewards:
- Improved mood: More sleep can enhance your mood and help you feel more positive.
- Sharper focus: A well-rested mind is more focused and attentive. Adequate sleep improves cognitive function for better decision making.
- Better memory: Sleep helps memory consolidation and retention.
- More energy: Quality sleep boosts overall energy and vitality.
- Stronger immune system: Sleep supports a robust immune system, helping you stay healthy.
- Weight management: Sleep contributes to a healthier metabolism and weight management.
- Lower stress levels: Adequate sleep reduces stress.
- Physical health: Quality sleep is linked to lower risks of chronic diseases.
- A brighter face: Being well rested means fresher skin and less panda eyes.
Important: Catching up on Sunday mornings is not adequate sleep, we mean more sleep each night of the week.
Here’s how:
- Ensure your bedroom is clean, cool and calm with nice colours and bedding. Some people find that not entering their bedroom unless for cleaning or sleeping works well too. In other words, keeping your bedroom for sleeping only.
- Avoid confrontation before bedtime. We all know avoiding caffeine and sugary food/drinks before sleeping is a no-brainer, but many people forget about other forms. Avoid any arguments, high-energy media like action movies and video games and even controversial TV shows like political talk shows.
- Enforce an earlier bedtime by taking steps after work or in the evening to ensure you can manage as such.
THREE: Cut out some unhealthy food
We say ‘some’ because it’s ok to treat yourself in moderation per your health circumstances.
However, cutting out even a little of the unhealthy food you may consume over a week can have big benefits.
Make 2024 the year you replace a dessert each week with a piece of fruit, choose black coffee over sugary options, reduce meals out or have a homemade sandwich instead of chips.
There are many ways to make healthier choices.
Hint: Record it. Recording your progress means you can see your effort which really helps keep you on track and promotes feelings of achievement. Simply make a note on your phone with the date for example.
THREE-A: Lose weight
Going hand in hand with cutting out unhealthy food is of course weight loss. Almost everyone aims to lose weight at some point.
Here’s how.
Success is always amplified with professional help, something readily available.
The popular 12-week weight loss program at our weight loss clinic comes with experienced support from our nursing team.
As no two people are the same, it’s important to tailor weight loss and meals to your specifics, lifestyle, calorie intake and goals.
In addition to taking your measurements regularly, our practice nurses will complete a body composition analysis for you which assesses your:
- Body fat mass and percentage
- Muscle mass and percentage
- Water weight
- Bone mass and BMI
It’s this combination of support, record keeping and tailored planning that makes our 12-week weight loss program successful for so many.
All doctors at Duff Street Medical Clinic support the program so getting started is easy.
Unsurprisingly, January and February are great for getting started as most of us have Christmas kilos to burn off and want to get healthy and look great for the year ahead.
FOUR: Stay social
We mean in person, not on social media.
Maintaining social connections has a lot of health benefits. Firstly, it contributes to emotional wellbeing by providing a support system that helps cope with stress and adversity.
Talking about things in your life with a friend or family member (who cares about you) is really important.
Secondly, social interactions are linked to a reduced risk of mental health issues, such as depression and anxiety.
Strong social ties have also been associated with lower blood pressure, improved cardiovascular health and a strengthened immune system.
Lastly, engaging in regular social activities promotes a sense of belonging and purpose, which is crucial for overall mental and physical health.
How to be more social this year:
Make socialising part of your weekly or even fortnightly routine. For example, set expectations with family and friends that you’ll meet them for regular catch-ups or meals or even a walk somewhere.
It can be hard in winter without daylight savings and with temptations like TV, phones, games and so on, but the effort can really pay off.
Can small changes really make a difference?
Absolutely. Small changes can make a big difference to your health because they are more sustainable and easier to incorporate.
These changes, made with consistency, gradually build up positive habits that contribute to overall well being.
Additionally, small adjustments are less overwhelming and more manageable, making them more likely to stick over the long term.
Over time, the cumulative effect of these small changes can lead to significant improvements in your health and lifestyle.
In closing
Make it your mission to adjust for a healthier 2024. Even implementing one of the ideas listed above is a great first step to better health.
Duff Street Medical Clinic are huge supporters of our community’s health and wellbeing and as such, encourage you to make healthier choices.
It’s this support that led to the creation and popularity of our 12-week weight loss program.
If it’s been a while since your last check-up or you’ve been feeling a little off, or you’d like to lose weight the healthy, safe and effective way, we’re here to help.