In today’s fast paced life style it is very easy to talk about exercise and diet as a way to keep in shape and fit, but when it comes to actually doing it – it’s much harder. “Isn’t this how you think?” 
It is much simple to make a healthier lifestyle than to later have to adhere to a strict diet/exercise program. A healthy lifestyle not only improves your ability to keep away killer diseases but also helps you lead a stress free and energetic life. Let life be more enjoyable and not let any disease or disability take over you.
So this year why not all of us make a resolution to adhere to a healthy food habit and more active life i.e. a total behavioral change. These are some very simple and easy to follow tips and guidelines you must remind yourself every day of the year and the year’s to come.
ü I will eat only when I am hungry.
ü I will not shop when I am hungry.
ü Every time I have the urge to snack, I will have a glass of water.
ü I will not overeat when I am upset, angry or depressed.
ü I will eat chocolates, cakes, sweets and ice creams but not binge on them.
ü I will cut down on sugar to half in my tea and coffee. Rather I will have tea or coffee without sugar.
ü I will cut down on the number of cups of tea or coffee to about half of the present intake.
ü I will go slow on aerated drinks and alcohol, and have fresh fruit/vegetable juices or thin buttermilk instead.
ü I will include atleast one fruit and leafy vegetables in my diet everyday.
ü I will have more of sprouted pulses, whole wheat, daliya etc.
ü I will have more of raw salads in both meals.
ü I will be more of a vegetarian as far as possible or atleast have non-vegetarian foods only in one meal in a day.
ü I will try and have chicken and fish more often than red meat and organ meats like brain and liver.
ü I will have more of whole-wheat flour and reduce the intake of refined flour. I will not sieve the wheat flour for chappatis and have more of whole wheat bread.
ü I will avoid excess of table salt.
Okay, so now you have managed to plan out a diet schedule for yourself, but eating right is just not enough. Most of us lead a sedentary life so we don’t get enough exercise. But you just can’t relax and sit back. If food is important for your body, so is exercise or rather some activity in your life. So here are a few tips you must remind yourself regarding how to manage fitness into your daily routine.
ü I will park my car a block away from the office and walk it up to the office.
ü I will use the stairs instead of the lift if it is a matter of just 2 or 3 floors.
ü I will resist using the intercom and walk over to the person I want to talk to.
ü Do a deep knee bend each time you get up from your chair.
ü I will walk for atleast 20 minute’s everyday.
These strategies don’t add up to many kilocalories each, but over a year’s time they become significant. If you also incorporate regular aerobic exercise into your schedule, your heart and lungs, as well as your muscles will be fit.
Also remember the following:
ü I will not eat while watching T.V or reading the newspaper. Eating must be a pure activity.
ü I will eat slowly and chew the food properly thus enjoy the flavor of each food.
ü I will keep a watchful eye on portion size.
ü I will not sleep as soon as I have eaten but rather have a stroll for 15 minutes. [Keep an interval of 1-11/2 hours in between meals].
ü I will learn to say “NO” when pressed with food at parties.
ü I will try to quit smoking as they may lead to certain deadly diseases.
ü I will not skip my breakfast, lunch or dinner as this will not help me reduce weight rather it will help me indulge in a bingeing spree later.
ü I will try and make more healthy foods by cutting down on fat like butter and ghee and use methods like baking, roasting and steaming.
ü I will make a habit of carrying healthy snacks like fresh fruits, roasted channa or popped corn to resist the temptation of junk food.
All these changes must be practiced until it is habitual and automatic before you get used to it.
Apart from all this it is very important to understand that to make these changes it is very essential to make a behavioral modification and one must really want to make a change in one’s lifestyle. Behavioral modification can change the behaviors of overeating and underexercising that lead to and perpetuate obesity leading to diseases.
Always remember “Focus on your success, not failures, and compliment yourself on atleast one feature everyday”. So this year I hope you enjoy your new and healthy emerging self. These are resolutions you can keep. Happy New Year.
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