As 2024 draws to a close, many are aiming to end the year on a healthier and more vibrant note. The key to achieving this goal lies in making a few strategic adjustments to your diet and fitness routine. According to fitness expert Raj Ganpath, implementing just nine straightforward changes can set you up to “finish 2024 looking and feeling awesome.”
Here are the essential tweaks to incorporate:
- Hydration: Aim to drink 40-50 milliliters of water per kilogram of body weight daily.
- Daily Steps: Strive for 12,000 to 15,000 steps each day to keep active.
- Strength Training: Commit to strength training exercises three times a week.
- Endurance Building: Engage in activities that enhance endurance and stamina 1-2 times a week.
- Protein Intake: Consume 1.5 grams of protein per kilogram of your body weight daily.
- Fruits and Vegetables: Include 2-4 cups of fruits and vegetables in your daily diet.
- Caloric Intake: Limit junk, sweet, and fried foods to under 100 calories per day.
- Sleep: Ensure you get at least 7 hours of quality sleep each night.
- Portion Control: Avoid overeating to maintain a balanced diet.
Expert Insights
Dr. Manjusha Agarwal, Senior Consultant in Internal Medicine at Gleneagles Hospitals, Parel Mumbai, emphasizes that physical activity is crucial for maintaining a healthy metabolism and preventing weight gain. “Engage in at least 45 minutes of physical activity daily, whether it’s swimming, walking, running, or any other form of exercise,” she advises.
Avoid processed and packaged foods, which are high in added sugars, sodium, and preservatives. Instead, focus on balanced meals rich in green vegetables, fruits, lentils, legumes, whole grains, and nuts.
Dr. Rajesh Kumar, Associate Director of Internal Medicine at Paras Health, Gurugram, adds that a consistent sleep routine and limited screen time before bed can significantly improve sleep quality. “Incorporate mindfulness practices such as meditation or deep breathing to support mental well-being,” he suggests.
Hydration remains a cornerstone of health. Carry a reusable water bottle and set reminders to ensure you stay well-hydrated, particularly during and after exercise.
Consulting Professionals
If these adjustments do not lead to the desired results, seeking professional advice may be beneficial. Consulting a healthcare provider can offer personalized guidance and help address any underlying issues.
By embracing these habits, you can work towards a healthier, leaner, and stronger version of yourself as the year concludes.
