Lifestyle ChangesWork Best...

You’ve made it through the holidays and the inevitable extra pounds that come with them. And if you are like many people, you’ll make a resolution to lose weight, get in shape and live a healthier life in 2010. This is a great goal, as it can seriously reduce your risk for health problems.

A healthy lifestyle is something that you and your family can have and the New Year is the perfect time to make that change. You will undoubtedly see physical results from pursuing a healthy lifestyle, but it is the unnoticeable ones that make the biggest impact on your health. Studies have shown that regular exercise and a healthy diet reduce the risk of heart disease, obesity, vascular disease, diabetes, cancer, Alzheimer’s disease, stroke and osteoporosis, among many others. It can also reduce high blood pressure and high cholesterol.

Here are some tips

• Start by making a commitment to living a healthier life. Although it sounds simple, you have to make a conscious decision to change.

• Create SMART goals for lifestyle change. The goal should be Specific and Measurable, such as “I will lose 10 pounds in the next 10 months.” Make it something Actionable and Realistic, such as “I will eat more lean meats and less fast food, add a vegetable to every meal and exercise five days a week.” It is also important to give yourself a Timeline that is achievable. Be realistic about how much change you can really make in one week, one month or one year.

• Take an inventory of your life. Think about the barriers you have in your life that prevent you from working out and eating right. They can be spiritual, physical, emotional or mental barriers. By overcoming those, you can make an effective plan and stay with it.

• Look at the resources available to you. Do you have access to a gym or a trainer? Do you have a friend or coworker who could be a workout partner?

• Create an exercise plan that works for you. Make a practical plan that excites you so that you can maintain consistency. You have to make it something that fits into your life. Your exercise should include a warm up, stretching, some form of aerobic exercise, weightlifting and a cool down. Consider group exercise classes at a local gym. The secret to not getting bored with your workouts is to vary the type of exercise you do, and look for things you enjoy. If you are not happy with your progress, consider investing in some time with a personal trainer.

• When creating a nutrition plan, it is important to evaluate what you are currently doing and how it can improve. This may include adding water, fruits and vegetables, whole grains, lean meats and/or monounsaturated and omega-3 fats to your current routine. It is important to balance the amount of food you are taking in with how much activity you are expending. If you’re not happy with your progress, consider working with a dietitian to provide more knowledge and understanding as well as ideas for improvements.

• Schedule an annual physical. It is important to be medically evaluated once a year and to check with your doctor before beginning any fitness plan, especially if you have a medical condition.

• Start slowly and be patient. If you’ve never worked out before, it may take a while to build up to your desired fitness level.

• Finally, be consistent. One way to do this is to focus on the rewards of a healthy lifestyle, which can include more energy, less bloating after meals and a better night’s sleep. But if you do fall off your plan, don’t dwell on it. Forgive yourself, move on and get back to it.