5 Nutrition Goals that Outperform Weight Loss Resolution

Almost all resolutions for the new year involve losing weight. According to a large experimental study from 2020, physical health, weight loss, and eating habits were the most popular resolutions. 20% of the 1062 participants in this study resolved to lose weight, making it the second most common resolution. ?

But how many people actually succeed in achieving sustainable weight loss? The number is quite small. Multiple studies have shown that dietary restriction doesn't help people lose weight. As soon as diets are changed, people tend to gain back weight quickly. Furthermore, a restricted diet or a slimmer body does not necessarily ensure optimal health. Nutrition is much more than just losing weight. In this article, we'll discuss 5 nutrition goals that should be prioritized over losing weight to ensure holistic health and wellbeing.

Focus on inclusion

'Restriction' doesn't work in long term. By choosing inclusion over exclusion, you can enjoy your favorite treat without feeling guilty. Moreover, inclusion allows you to eat more nutritiously. Inclusion examples include adding more veggies to grilled chicken, adding seeds and nuts to pudding, etc. Following the 80/20 rule is an effective way to ensure eating nutritious without compromising the joy of eating. According to this eating plan, you should eat whole or minimally processed foods, fruits, vegetables, lean protein, whole grains, and other nutritious foods 80% of the time. 20% of the time you can indulge in foods which are not so healthy. An 80/20 eating pattern may or may not help you lose weight, but it helps you eat a lot more nutritiously than you would otherwise. Work with your nutritionist to curate a suitable 80/20 plan.

Consume gut-friendly foods and drinks

The beginning of all disease is in the gut, said Hippocrates. A healthy gut leads to a healthy body. Sound mental health requires a healthy gut flora. The first-of-its-kind review study , published by King's College, London, on 15 September, examined 59 case-control studies and discovered that individuals experiencing depression, anxiety, bipolar disorder, and psychosis had significantly fewer faecalibacterium and coprococcus, two anti-inflammatory microbes in their gut microbiome. In addition, people living with these conditions had higher levels of eggerthella, a bacterium that causes inflammation.

The bacteria present in our gut are affected by every food, drink, and meal we consume. Our gut microbiota functions as an organ within an organ. An emerging body of evidence sheds light on the complex relationship between gut microbiota, diet, and disease manifestations that need to be addressed. Healthy guts are crucial to our overall wellbeing. Eat a whole foods-based, probiotic-enriched diet to keep your gut healthy. Greek yogurt, curd, probiotic drink, fiber, kefir, kombucha, miso, tempeh, sauerkraut, etc, are some common probiotic foods to include in your daily diet.

Nourish your brain

The brain is the most critical organ in our body. Diet plays a crucial role in maintaining your brain's health and can improve certain mental functions, such as memory and concentration.?The restriction-based eating pattern deprives the brain of healthy nutrients necessary for brain development and functions. There are a number of foods that are brain-friendly, including fatty fish, berries, turmeric, broccoli, seeds, nuts, oranges, and eggs. Healthy fats, antioxidants, and micronutrients found in these foods support brain health.

Stay hydrated

Dehydration causes more harm than we realize. Most people do not drink as much water as they should. Researchers found that mild dehydration or water loss equal to less than 3% of body weight may lead to fatigue, dizziness, and digestive problems like constipation. Chronic mild dehydration might even contribute to a higher risk of developing urinary tract infections, high blood pressure, heart disease, and strokes. Adults should drink at least 2.5 to 3.5 liters of water per day and more when exercising. Set a timer to remind you to drink water. Reduce the monotony of drinking plain water by adding unsweetened beverages like buttermilk, green tea, lemon water, coconut water, etc. Place your water bottle next to your work desk or beside your bed. Also, there are countless apps available that can send you reminders to drink water.

Cook more

A healthy habit such as cooking at home puts you in control of your nutrition. Studies have shown that meals prepared at home tend to be lower in salt, fat, and calories. A 2015 study revealed that cooking dinner frequently at home was associated with the consumption of a healthier diet whether or not one is trying to lose weight. Making your own meals allows you to control the portion sizes and calorie counts too.?Additionally, cooking together is a meaningful way to connect with your partner and loved ones. An American Psychological Association survey says that learning new things together can keep a couple connected and engaged in their relationship. There is no doubt that home-cooking can improve our health - especially when we make wholesome items regularly.?Cooking at home saves time, and money, helps you personalize your menu, and it's fun. Try some healthy new recipes this weekend.

Bottomline

Making a lifestyle change just to lose weight is not a sustainable goal. Health encompasses much more than weight loss. You must consume a healthy, balanced diet to perform at your peak. Do not force yourself to eat a vegetable you do not like. Do not attempt to prepare elaborate meals that can sap your energy and leave you exhausted. Don't feel guilty if you eat junk occasionally. Nutrition goals that leave you irritable, tired, or stressed are not worth it. Eat nutritiously without compromising your taste buds.