Setting Realistic Health and Weight Loss Goals for the New Year
For most of my adult life, I have been able to maintain the same weight. Over the past year, the scale has crept up a little bit. This is probably due to getting older and my metabolism not working like it used to. However, to get back to my ideal weight, I need to change my eating and exercising habits.
Here are some ways I’m working on my health this year:
- Tracking Macros/Calories
- Eating More Protein
- Eating Less Carbohydrates and Sugar
- Avoiding Insulin Resistance
- Resistance Training Goals
Tracking Macros and Calories for Long-Term Weight Loss
Tracking macros has never even crossed my mind until recently. I’ve always tried to eat protein, carbs, and fat together, but never paid attention to the amounts.
One of the reasons I have never tracked is because I find it annoying to enter what I eat into an app.
Instead of using an app, I asked Chat GPT what my ideal macros and calories should look like for sustainable weight loss and tweaked them a little bit. Every day, I am putting in what I eat so I can track if I am hitting my macro and calorie goals for the day. Over time, I won’t need to do this anymore and will be able to track more intuitively.
How I’m Increasing My Daily Protein Intake
For the past 2 years, I have been eating eggs every morning and some kind of animal protein with dinner. Most of the time, I skip lunch or have a small snack for lunch.
My goal now is to get at least 90 grams of protein a day and eat lunch.
Here are some changes I am making to meet this goal:
- Adding egg whites to my breakfast.
- Eating salads with protein.
- Drinking smoothies made with Greek yogurt.
- Drinking protein shakes.
- Eating enough protein at dinner.
- Meal planning ahead of time to make sure I meet my goals.
Reducing Carbohydrates and Sugar Without Feeling Deprived
Since I have never tracked my carbohydrate intake, I didn’t realize how many carbohydrates I was eating every day. I love eating my freshly milled bread, but I can’t get away with eating 2-3 slices a day anymore.
For my personal goals, I can eat one slice of my homemade bread, but that is all if I want to have a serving of carbohydrates with dinner.
I also did not realize how much sugar I was consuming every day. Since the liver can only process 50 grams of sugar a day, I really need to cut back on my sugar intake and only have a small serving a day.
Avoiding Insulin Resistance and Supporting Blood Sugar Balance
My grandmother had diabetes, so I am concerned about developing diabetes later in life. As a result, I am on the lookout for insulin resistance. This is when your cells start responding badly to insulin. If you have too much glucose in your system, your cells become overwhelmed, and you can’t use it or store it. As a result, your pancreas makes more insulin to balance out your blood sugar levels. Over time this can lead to prediabetes and Type 2 diabetes.
I don’t want to cut carbohydrates and sugar completely out of my life. However, I am only going to eat a certain amount every day, so my body stays sensitive to insulin. Hopefully, I will also be able to lose a little weight.
Also, I am trying not to eat after seven at night to help regulate my blood sugar and digest all the food I’ve eaten before bed.
Why Fiber Intake Matters for Women’s Health
Did you know that women are supposed to eat 25 grams of fiber a day? I do not eat anywhere near that amount, so I am going to try to eat more fruits, veggies, beans, and oatmeal daily to hit this amount.
My Resistance Training and Daily Movement Health Goals
I love walking in the morning. Getting sunlight on the face first thing after waking up is so good for overall health and circadian rhythm.
When I get home from my walk, I will also do some pushups and crunches, but I need to start some kind of resistance training to build and maintain muscle. We lose so much muscle mass as we age. I need to find a YouTube video and get started on this right away.
Also, it is recommended to walk or move for at least 10 minutes after a meal to avoid insulin resistance. I haven’t been able to walk in the evenings since Daylight Savings Time, but I am looking forward to after-dinner walks in the Spring/Summer/Fall. Right now, I am just cleaning the kitchen right after dinner so I can get some movement in.
Small Lifestyle Changes That Lead to Achieving Health Goals
As we enter the new year, I hope I have inspired you to tweak your eating and exercising to achieve your health goals! For more healthy eating inspiration, check out these 4 Easy Tips. You don’t have to completely overhaul your lifestyle to see lasting change, but you may need to adjust a few habits as your body and needs change over time. If one small change stood out to you, consider starting there and building from it.
