Four Things You Need to do in the New Year to Get Back on Track

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The holidays are over.  You probably have plans to get your health and fitness on track for the new year.  Before you attempt to make big, drastic changes, here are four things you need to do in 2022 to get back on track.

Walk Every Day

Yes.  You need to make it a priority to walk for at least 30 minutes EVERY. SINGLE. DAY. 

Walking is a great way to improve and maintain your overall health. 

If you need more convincing, walking:

• Helps trim your waistline
• Helps you lose or maintain weight
• Increases cardiovascular fitness
• Boosts endurance
• May manage or prevent various health conditions

If you are unable to set aside 30 minutes a day to walk, just do what you can. Even a little bit is better than nothing.

If the weather isn’t ideal, do a simple YouTube search for a good walking video to do at home.

Drink Water

To start, drink at least 64 ounces of water each day.  As soon as you wake up in the morning, drink about 20 sips of water to get your metabolism going.

Here are some of the benefits of drinking water:

• Energizes muscles
• Keeps your skin hydrated
• Flushes toxins out of your body
• Supports digestion
• Helps with weight loss or maintenance

To make sure I get in my 64 ounces, I started using this water bottle from Amazon.

Eat Enough

I saw a Tik Tok where a lady said something like, “I could probably go down to a size 8 but guess what?  I don’t feel like it because I’m [effing] hungry.” LOL

Do you know why she’s so hungry?  I guarantee it’s because she’s eating 1200 calories or less each day.  And, she’s depriving herself of real food by eating salad with low-fat dressing and yogurt (or something ridiculous like that).

If you’re trying to lose for the new year, you need to eat.

I’m not a nutritionist but, going through my own health journey this past year, I do know that our bodies need a certain amount of calories to function properly and, if we’re not eating enough, our bodies will rebel.

If you’ve ever tried cutting your calories way back, you were likely to have experienced extremely low energy.  That’s because yor body needs those calories to keep you alive. Restricting your calories will slow down your metabolism lead to fatigue.

Not only do you need to eat enough calories, but you also need to eat more of the foods that will fuel your body (and mind) to keep you fuller longer so you’re not in a constant hunger – like the above Tik Tokker mentioned.

To be healthier in the new year:

• Eat breakfast, lunch and dinner.
• Try have protein at each meal.
• Try to have some type of healthy fat and fiber at each meal.
• Don’t restrict carbs.

Doing these things should help get you the calories you need.

What does that look like? 

It’s not a Big Mac (which has all the wrong protein, fat, and carbs). 

It could be an air-fryer chicken breast (protein), green beans (fiber) and potatoes (carb) sauteed together with olive oil (healthy fat).

Eating a meal like this is yummy and it keeps you fuller longer.

If you need help figuring out what your calorie intake should be, talk with a health nutritionist.

Surround Yourself with Like-Minded People

The people you choose to surround yourself with make a big impact on many parts of your life.  When you surround yourself with positivity, it becomes much easier to stay focused on your goals because those are the people that are going to push you to work hard.

As I mentioned earlier, I went through my own health journey this year.  In years past, I’ve attempted to get healthy before but this year was different. I had people around me that I could talk to when I needed advice.  I had people around me that knew the exact words to say to me when I wanted to give up.  Because of that, I followed through on my journey for a whole year and I’m super proud of myself for that.

This upcoming year, actively look to place yourself around people who are traveling a similar journey as you or living the lifestyle that you want.  These are the people that are going to help you get where you want to be. 

I hope this helps you get back on track in the new year. If you have anything to add, feel free to post in the comments.

If you want me to be part of your journey, feel free to send me an email or connect with me on Instagram.