“Revitalize Your New Year: UAB Doctor’s Top Four Secrets for a Healthier You!”

By Micah Hardge | UAB News

The arrival of the new year signifies fresh beginnings, new calendars, and — for many individuals — new resolutions. Regardless of the aspirations, many aim to enhance their life circumstances as the year commences, usually by adopting healthier diets and exercising.

Joseph Coppiano, M.D., a family medicine doctor and assistant professor in the Department of Family and Community Medicine at the University of Alabama at Birmingham, shares some advice for those wishing to make health-oriented lifestyle adjustments this year.

Establish achievable objectives

Whether you aim to eat healthier, start a regular workout routine, or engage in strength training at the gym, articulating clear and precise objectives is vital for a successful conversion to a healthier lifestyle.

“Assess your current nutritional practices,” Coppiano suggested. “What are you consistently consuming, and how can you enhance what fits your lifestyle?”

Ponder questions such as “How can I incorporate more vegetables into my current meals while reducing processed items?” or “What obstacles and difficulties do I face now regarding healthy eating and regular exercise?”

Comprehending existing dietary and physical activity patterns can lead to effective new objectives.

Implement sensible modifications

Once you’ve evaluated your current eating behaviors, it’s crucial to implement alterations that will foster and reinforce sustainability and consistency. A smooth transition to a healthier lifestyle might often be hindered by making drastic changes. Opt for dietary shifts that enhance your overall well-being while adopting a meal plan and eating patterns that are sustainable.

Coppiano recommends replacing your favorite treats with healthier alternatives. For example, exchange sour cream for low-fat Greek yogurt or switch from white bread to 100 percent whole wheat.

“Bear in mind that small adjustments can also yield significant effects,” Coppiano noted. “Adding variety to your plate is essential, so be sure to boost the amount of fruits and vegetables while eliminating certain unhealthy options.”

Fruits like blueberries, blackberries, and apples are excellent starting points. Coppiano suggests incorporating proteins such as chicken, turkey, and fish into your diet. Beans serve as another great protein source.

Prepare vegetables in ways that are enjoyable to you. However, it’s important to remember that certain additives and overcooking can diminish their nutrients and health benefits.

In general, the focus should be on minimizing processed foods to include more natural and whole foods in your diet.

Leverage meal prepping

While it may be challenging to adopt new eating and fitness habits amidst a busy lifestyle, meal prepping can be an effective strategy for individuals who are frequently on the move.

“Be realistic about your available time and let that influence the meals you prepare,” Coppiano remarked. “Homemade smoothies also present a viable option for those with restricted time.”

Begin gradually and progress

When starting a new exercise regimen, it is essential to avoid overexertion. Commence with manageable routines and gradually escalate repetitions and durations. This strategy allows the body to develop endurance organically and helps in preventing injury. Aim for 150 minutes of moderate-intensity aerobic activity weekly — or approximately 30 minutes per day.

“If you’re planning to engage in extended workouts of 60 minutes or more a day, carbohydrates will be beneficial,” Coppiano said. “Additionally, protein intake post-exercise will support an active gym lifestyle.”

Consistency and starting gradually are crucial when beginning strength training and weightlifting too. Concentrating on various muscle groups while maintaining diversity in exercise types can prevent stagnation and enable steady improvement.