If you’re like most people, you have a “make-‘em-and-break-‘em” attitude toward New Year’s resolutions. Your intentions are noble—you believe you will make more time for yourself this year, and lose two pants sizes, and take a brisk walk every evening after dinner. No more couch potato lifestyle for you—2012 is the year when you will, as Oprah coaxed us, be your best self!
Nearly half of us ring in the New Year with visions of a thinner, fitter year ahead. Unfortunately, a recent survey found, 35 percent of Americans break their resolutions by the end of January. The key to success, according to the American Council on Exercise, is to swap grandiose ambitions for a sweeping health overhaul for two or three smart, specific and attainable goals. That means making promises you can keep. Here’s a look at five of the most popular resolutions—plus tips for making them work.
1) Lose weight. One strategy that makes it easier to shed those stubborn extra pounds is tracking what you eat. In a study by Kaiser Permanente’s Center for Health Research, people who kept a daily food diary had double the weight loss of those who didn’t keep any records. It’s also important to avoid diet foods, surprising as that may sound: Research shows that eating low-fat foods doesn’t lead to overall calorie reduction, while a new study by University of Texas Health Science Center shows that people who drink two or more diet sodas daily have up to five times the increase in waist size over a decade than those who avoid diet drinks. Instead, down two glasses of water before each meal. A new study found that people who do so lose more weight—and are more likely to keep it off a year later—than those who don’t increase their water intake.
2) Fit in Fitness. The idea of exercising every day for the rest of your life can be daunting, so take a smaller view. Say you’ll do it for a month—and at the end of that 30 days, try to take that success forward for another 30 days. Also figure out what would make exercise more palatable to you—would dancing to music make it more of a “fun break”? Would an exercise buddy help—or even a group session? Making a commitment to another person to exercise together can improve motivation. And think of simple ways to move: if you use the bus to commute, get off one stop early and walk the rest of the way. March in place during TV commercials, or lift free weights during those short breaks. Walk your kids to school. And wear a pedometer: Doing so causes people to take about 2,000 extra step (one extra mile) per day, a study at Stanford University found.
3) Quit smoking. Contrary to what you might think, it’s possible to snuff out this deadly addiction without gaining weight, a recent study of Air Force recruits found, if quitting is coupled with a healthy diet and vigorous exercise. To cope with the hand-to-mouth habit of smoking, try chewing on a cinnamon stick, sugarless gum, carrots, or celery sticks. A key reason why people overeat after quitting tobacco is a craving for “oral gratification.” It’s also helpful to brush for two minutes after each meal and snack. Use mouthwash twice a day and enjoy the clean sensation in your mouth. Quitting smoking cuts risk for periodontal disease and brightens your smile.
4) Tame tension. Chronic stress takes a toll on every organ in the body, including the heart, by repeatedly activating the well-known “fight-or-flight” response. Listening to joyful music is both relaxing and beneficial to blood vessel function, a study at University of Maryland reports, while an earlier study by the same researchers found similar benefits to laughter. Try laughter yoga, a popular exercise program that combines self-triggered mirth with yogic breathing to draw oxygen deep into the body. Also try the cuddle cure: Researchers from University of North Carolina at Chapel Hill found that holding hands—or even a 10-second hug from your significant other—significantly reduces tension, heart rate, and blood pressure. And it feels good!
5) Learn something new. Like your body, your brain needs exercise. Research shows that highly educated people are less likely to suffer memory loss, perhaps because keeping the brain active boosts “cognitive reserve,” allowing it to work efficiently even if some cells are damaged. Among the activities that help keep neurons nimble are learning a foreign language, taking courses at a community college, and mastering a new skill. Think totally outside your comfort zone: If you like to read, consider photography lessons. And ask questions: Letting your curiosity guide you is the number one way to learn something new every day.
By Lisa Collier Cool
Dec 27, 2011
Dec 27, 2011
