How healthy are your new year resolutions really?

“Blue Monday” comes around each January. Falling on the third Monday of the year, by the time you read this, you may have already fallen into a bit of a new-year funk.

If you live in the northern hemisphere, you’re likely to be cold and pretty fed up with the cold winter weather. And, even if you’re fortunate enough to live in sunnier climes, according to research, 88% of you will already have given up on your new year resolutions.

If this chimes with you, read on to discover the truth behind some long-established health myths, helping you to feel better about letting your good intentions slide and offering alternate ways to stay healthy in 2025.

Resolution #1 – Cut back on carbs

Myth

Grain products such as bread, pasta, and rice are fattening.

Truth

Grain-based foods aren’t necessarily bad for you. In fact, carbohydrates are an essential macronutrient that provide energy. Plus, cutting carbs out entirely could leading you to feel deprived, causing you to eat something less healthy.

So, rather than cutting carbs out entirely, switch to whole-grain alternatives.

Instead of white bread, switch to a healthier brown loaf. And swap white rice out for brown or, better still, black rice, which contains more nutrients and powerful antioxidants.

Selecting the right kind of carbs could actually help you to maintain a healthy, stable weight.

Resolution #2 – Eat less fat

Myth

Eating fat makes you fat.

Truth

As with carbohydrates, the quality of the fats you eat are more important than how much of it you consume.

Including a small amount of fat as part of a balanced diet is good for you. Your body needs fat to function properly – so your best bet is to seek out polyunsaturated and monounsaturated fats.

It’s also worth bearing in mind that a lower fat option might not be better for you. Check the label before you bite, because the fat may be replaced with more sugar or salt to make it taste like the original product.

Rather than cutting all fat from your diet, focus on neutralising saturated and trans-fats, found in sausages, bacon, pastry, baked goods, and many ultra-processed foods.

Check the food labels to understand the amount of “total fat” and the amount of “saturated fat” (unhealthy fat) in a serving.

Fat sources thought to be better for you include:

  • Oily fish such as salmon, mackerel, and trout
  • Plant-based oils
  • Nuts and seeds
  • Avocado
  • Olives.

Resolution #3 – Quit snacking between meals

Myth

Eating snacks between meals is bad form and can cause you to gain weight.

Truth

Putting too many restrictions on yourself can make your plan hard to stick to. So, cutting out all snacks and treats, and limiting your portion sizes too far could end up causing your diet to fail.

Restricting your food options and curbing the amount of food you serve yourself at meal times can leave you lacking essential nutrients, causing you to feel tired and lethargic. This, in turn, can lead to cravings for foods high in fat and sugar.

So, a healthy snack in between meals can reduce the temptation to eat foods high in fat and sugar. And an occasional treat can actually make it easier to stick to a healthy balanced diet.

Next time you feel peckish between meals, try fresh fruit, rice cakes, colourful veg dipped in hummus, or a handful of unsalted nuts.

Resolution #4 – Drink more water

Myth

For optimum health, you need to drink at least eight glasses of water every day.

Truth

There’s little need to keep count of how much water you drink. In fact, research has shown that drinking a glass of water when you’re thirsty will provide enough H2O to keep healthy and hydrated.

Consuming water-rich foods like soup, fruit, and vegetables as well as drinking juice, tea, and coffee all help you get the water you need to stay hydrated.

That said, you may find you need to drink more water if your urine is dark yellow or you don’t go to the loo regularly. Likewise, if you’re very active, or you live in a hot climate, you’ll need more water to remain hydrated.

Resolution #5 – Exercise more

Myth

Physical activity only counts if you do it for long periods of time.

Truth

You don’t need to be active for long periods to get the recommended amount of regular physical activity.

Guidelines advise you to aim for at 150 minutes – or 2 hours and 30 minutes – of moderately intense physical activity each week.

You can spread exercise out over the week or do short, 10-minute bursts of activity three times a day on at least five days a week.

Activity could be anything from brisk walking, climbing stairs, swimming, aqua aerobics, riding a bike, gardening, or mowing the lawn. Even cleaning the house counts.

Anything that requires physical effort counts – so you could get your daily quota while completing a necessary chore, or better still, use your imagination in the bedroom!

Please note

This article is for general information only and does not constitute advice.

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