New Delhi: The New Year has arrived, bringing with it the well-known chorus of promises to change our lives, eat better, and lose weight. This often means adopting the newest diet fad, whether it’s eliminating carbohydrates, switching to a ketogenic diet, or experimenting with intermittent fasting. Because they frequently promise quick results, these diets are very alluring. The majority of diets are, in fact, fundamentally unsustainable. Restrictive regulations, irrational expectations, and an emphasis on temporary rather than long-term wellness are frequently included.
In an interaction with News9Live, Dr. Pratyaksh Bhardwaj, World Record Holder Dietician, and Weight Management Expert, shared pro tips for people resolving to eat healthy in New Year 2025.
Although diets can result in initial weight loss, most people regain the weight (and sometimes more) within a few months or years, according to research. Beyond the negative effects on the body, this ongoing cycle of dieting can hurt mental health by causing shame, feelings of failure, and a tense connection with food. Diets are ineffective, at least not over the long term. But what does work is a more holistic, well-balanced approach to diet that puts sustainability ahead of perfection.
- Prioritise nourishment over restriction: Diets frequently highlight foods you can’t have, which makes you feel deprived. Instead, celebrate healthy, nutrient-dense foods and concentrate on what you can consume. Include complete grains, lean meats, healthy fats, and vibrant fruits and veggies in your meals. These foods keep you full and energised in addition to providing your body with nourishment.
- Put Balance Before Perfection: Being flawless all the time is not the goal of nutrition. Instead, strive for equilibrium. Just as one salad doesn’t make you healthy, one decadent meal doesn’t ruin your health. Follow the 80/20 rule, which states that you should eat nutrient-dense meals 80% of the time and reserve 20% for indulgences.
- Eat With Awareness: Eating mindfully changes everything. Spend time enjoying your food rather than eating quickly or in front of a device. Enjoy the flavors and textures of every bite while paying attention to your body’s signals of hunger and fullness. This habit promotes a better relationship with food and helps avoid overeating.
- Make reasonable goals: Steer clear of extreme objectives like rapidly reducing a large quantity of weight. Set modest, attainable goals instead. For instance, try to eat a vegetable at every meal or have an additional glass of water each day. These minor adjustments are simpler to maintain and build up over time.
- Establish a Routine That Suits You: Nutrition cannot be approached in a one-size-fits-all manner. Create a schedule that works for your way of living. Make it a practice to prepare meals on Sundays if it helps you maintain a balanced diet during the week. Make eating smaller, more frequent meals a priority if that improves your energy levels.
- Discover How to Pay Attention to Your Body: Your best guide is your body. To find out what it needs, pay attention to its signs. Understanding which foods make you feel your best or distinguishing between emotional eating and actual hunger are just two examples of how listening to your body promotes a closer relationship with your health.
Developing long-term, rather than short-term, health-promoting practices is the goal of sustainable nutrition. It’s about eating meals guilt-free and stress-free, feeling well, and maintaining energy. You position yourself for success by changing your perspective from temporary dieting to long-term wellness. Break free from the diet cycle and adopt a more sustainable, caring eating style as you begin the new year. Recall that maintaining good health is a journey rather than a destination and that every little step matters.
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