By Catherine M. Oliverio
For Capital Region Independent Media
So, what is your New Year’s resolution? There are so many to choose from.
The most common resolution is to lose weight. To do so, health, fitness and healthier eating habits lead to achievement. Losing weight can improve overall health by lowering chronic diseases such as heart, diabetes, certain cancers such as breast, colon and endometrial cancer.
Depending on the amount of weight loss, it can lower blood sugar, blood pressure, cholesterol levels. Other benefits of losing weight are improved mobility and function.
It is important to consult with a physician before beginning any weight-loss program. Before actually starting, one should assess underlying eating habits that could sabotage the goal and result in weight gain.
There are countless diet plans such as Weight Watchers, Jenny Craig, Mayo Clinic, Atkins, Mediterranean, cabbage soup and more. Available too are free apps such as Lose It, MyFitnessPal, Fitbit, Noom, etc. For obesity and health-related issues, there is Ozempic, Wegovy and Zepbound.
Most professionals in the field will say that it is best to gradually lose weight, typically one to two pounds per week. Practice mindful eating by being aware of hunger cues to avoid overeating.
Exercise is key to losing and maintaining weight. It is suggested to engage in physical activity at least 30 minutes five times a week. Having a personal trainer could be beneficial in finding exercises that you enjoy and fit into your regimen.
The best form of exercise is a combination of aerobics (cardio) and strength (resistance) training. Cardio, such as running, swimming, cycling, brisk walking, dancing and jumping rope, increases your heart rate and burns calories. Resistance training, such as lifting weights, resistance bands, push-ups, squats, sit-ups, yoga and Pilates, builds muscle, strength and endurance.
Healthier eating habits combined with exercise lead to losing weight. Eat a variety of fruits, vegetables, whole grains and protein nourishment. Limit unhealthy fats, sugars and sodium. Increase fiber, calcium and vitamin D. Choose protein sources such as lean meats, poultry, seafood, eggs, legumes, nuts and seeds. Use vegetable oils such as olive, soy, sunflower or corn. Decrease the intake of fried foods.
While shopping, check the nutrition labels. Cooking at home is better than eating out since you can control your salt intake.
Now, onto the topic of financial goals by saving more money. How’s that possible when living from paycheck to paycheck? Believe it or not, it’s highly attainable.
Creating a detailed monthly budget to track spending can identify areas you need to cut back. Carefully track income and expenses, including miscellaneous, spontaneous purchases. Cutting back on dining out, subscriptions and entertainment could save hundreds or more.
Credit card debt is the culprit for most in not getting ahead. Focus on paying down as quickly as possible. Contact the credit card companies and try negotiating a better rate. Sometimes, they may offer other cards with lower percentages. Consolidate cards by paying off the highest. Narrow cards to possibly one or cut them out altogether. Consult with a credit counselor.
Pay yourself first. One resourceful way is to set up automatic monthly deductions into a savings account from your paycheck; every little bit counts. Some people actually keep all their change, depositing it into a large water bottle. At the end of the year, they cash in and can actually put it into savings or go on that much-needed vacation.
Other tips include: negotiate with providers for lower rates on reoccurring bills, such as phone, internet or cable; consider freelance or part-time jobs for added income; and/or seek professional financial advice.
Let’s face it, unexpected expenses are bound to happen. Financial advisors will tell you to set aside an emergency fund savings account, which is typically three to six months of living expenses. This type of savings can also lead to what you need to set aside for retirement.
Other resolutions may entail mental health by reducing stress; social settings by spending more time with loved ones, current friends and possibly gaining new friends by joining clubs or reaching out via social media; personal goals such as reading more or researching various topics that interest you; volunteering; pursuing a new hobby; learning a new language or instrument; getting organized; taking cooking classes or learning new recipes; attaining better time management; working on career goals; performing random acts of kindness; practicing gratitude daily and being happy; and the list goes on.
Keep in mind — in order to succeed, it’s best to set short-term attainable goals. Happy New Year!