Khaberni - With the start of each year, diet fads spread across social media, but research shows that most people who try the latest crash diets fail to maintain their weight after losing it. Focusing solely on weight can overlook other changes that can improve health in more reliable and sustainable ways.
Some of these changes may sometimes lead to weight loss, but their benefits are evident in any case.
Here are 4 evidence-based resolutions that can help improve health, none of which relate to losing weight.
1. More plant-based foods
According to "Study Finds," eating more plants does not mean becoming a vegetarian. If you eat meat and want to continue, that's okay. You can still increase the amount and variety of plant-based foods on your plate.
A vast amount of research indicates that diets rich in plant-based foods are associated with a decreased risk of serious and chronic diseases.
An analytical study, including over 2.2 million adults, found that adhering to a vegetarian diet regularly is associated with a significant decrease in risks of type 2 diabetes, cardiovascular diseases, cancer, and death for any reason.
Even among meat-eaters, every additional 200 grams of fruits and vegetables per day are linked to a decreased risk of coronary heart disease, cardiovascular diseases, cancer, and stroke, and premature death (death before the expected age for someone in the same age group).
2. Exercise
If exercise were a drug, it would be prescribed to everyone. It is one of the most effective things you can do for your health.
Although exercise is often discussed in the context of weight loss, it is not as effective for losing weight as many people believe. Its real value lies in helping maintain a healthy weight and supporting overall health.
Research shows that exercising alone improves critical health indicators. It raises levels of good cholesterol, because increased levels help prevent heart diseases.
It also lowers triglyceride levels, a type of fat in the blood that increases the risk of cardiovascular diseases when elevated.
Exercise helps the body regulate blood sugar levels more effectively and reduces arterial stiffness. That means the arteries remain more flexible and less prone to stress that increases the risk of heart diseases and strokes, and it reduces liver fats.
These improvements can occur even with the person's weight remaining stable.
Exercise generally improves physical fitness, quality of life, sleep, and symptoms of depression.
The best kind of exercise is what you enjoy, because you will be more likely to continue it consistently, and the benefits come from regularity.
3. Reduce stress
This is easier said than done, as stress is usually not something we choose.
Chronic stress has a broad impact on the body. It weakens the immune system, raises blood pressure and cholesterol, and negatively affects sleep.
Stress changes our eating habits. Research indicates that about 40% eat more under stress, while 40% eat less, and about 20% do not change their food intake.
Regardless of the direction of food intake, the types of foods chosen tend to be more palatable and high in fats and sugars.
4. Sleep
Sleep has a significant impact on health. Not getting enough sleep is associated with a range of physical and psychological health issues, including high blood pressure, heart disease, dementia, and depression.
It is generally recommended to get about 7 hours of sleep per night, although this varies from person to person.
Sleep also affects the diet. Sleep deprivation is linked to increased appetite and eating. It tends to increase the preference for foods high in fats and sugars.
High-energy foods, such as sweets and fast food, contribute to increased appetite, partly because lack of sleep negatively affects the hormones responsible for regulating hunger and cravings.
All you need is to set a realistic plan for improving sleep whenever possible, and this resolution might be one of the best to adopt at the start of the new year.
