Kick start your 2023 health goals

Kick Start Your 2023 Health Goals

At the start of a New Year, many of us start to think about prioritising our health. 

I often hear friends and clients embarking on health initiatives such as Dry January, Veganuary etc in a bid to improve health and lose weight, but this all or nothing approach is often unsustainable and unnecessary if our goal is to simply improve how we look and feel. 

In fact, the three tips I suggest below, involve adding to your diet and lifestyle, rather than taking away.

1. Drink a glass of water before each meal

Numerous studies have shown that drinking water before meals can result in consuming less calories at those meals, which can ultimately lead to weight loss.

Water provides us with a sense of fullness, so not as much food is needed to reach the point of satiety. Plus, it doesn’t hurt that choosing water as your drink of choice instead of an empty-calorie beverage can save more than 100 calories per glass.  

It’s also a useful hydration strategy.  If you’re someone that forgets to drink water each day, then by having a glass right before a meal, this is your prompt to hydrate, therefore increasing your overall water intake. 

2. Eat protein with each meal

Proteins are the ‘building blocks’ of the body. They help with growth and repair i.e. making new cells such as blood cells or hormones and repairing old cells.

Protein can also provide a source of energy for the body.  Protein is highly satiating, meaning you stay fuller for longer, which can help with weight loss. 

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of protein per day.  

As a guide, a protein portion should fit into the palm of your hand.

We often think of animal protein such as meat and dairy to be the main source of protein, but in fact there are many great sources of plant based proteins which can be a great alternative for vegetarians, vegans and meat eaters alike. 

Try and mix up your proteins so not always eating the same ones as they all offer different nutrients that we can benefit from.

Examples of animal protein:  Eggs, chicken, cottage cheese, cheese, greek yogurt, milk, lean meat, fish

Examples of plant-based protein:  Quinoa, lentils, tofu, chickpeas, nuts and seeds, beans.

3. Move your body for 30 minutes each day

My final tip is to try building into your day 30 minutes of intentional movement. 

This can improve heart health, weight loss, stress management, mood, energy, improve memory, increase productivity and self-confidence. 

We often overthink exercise, but in fact a 30-minute brisk walk, a run around with the kids in the garden, walking the dog, a gentle stretch session, Yoga, Pilates, a kitchen disco… these all count as intentional movement.