The New Yearpresents an opportunity for a fresh start and personal growth, allowing us to become the individuals we have always aspired to be. One of the most impactful changes we can make involves improving our dietary habits and overall health. This article explores common unhealthy eating patterns and their healthier alternatives.
1. Visualizing Your "Improved Self"
One of the primary barriers to change is the absence of a clear vision of our "improved self." For instance, if the goal is to lead a healthier lifestyle, it is essential to create a mental image of what a "healthy person" embodies. Similarly, if weight loss is the objective, envisioning oneself at the desired weight—such as 75 kg—can be motivating. This vision should incorporate healthy dietary habits, including:
• Consuming at least five servings of fruits and vegetables daily (e.g., an apple or a glass of milk as a snack).
• Reducing sugar and saturated fat intake (e.g., replacing sugary beverages with water or green tea).
• Drinking at least two liters of water per day, using portable bottles as reminders.
Writing down this vision and creating a goal board can serve as a daily motivation tool.
2. Implementing Small but Sustainable Changes
Many people believe that major, abrupt changes are necessary for self-improvement. However, small and consistent modifications are often more effective. Instead of eliminating sugar entirely, gradually reducing sweet consumption can be more sustainable. Examples include:
• Using raisins or dried berries instead of sugar in tea.
• Opting for fruits and vegetables instead of cakes and chocolates.
Consuming 100 fewer calories per day can lead to a weight reduction of approximately 4–5 kg per year. This can be achieved by making small adjustments, such as:
• Eliminating one tablespoon of oil (approximately 120 calories).
• Reducing the intake of one and a half slices of white bread (approximately 112 calories).
• Cutting out a small piece of chocolate (approximately 100 calories).
These minor adjustments can have a significant impact on both health and body weight.
3. Identifying and Correcting Unhealthy Eating Habits
Recognizing and addressing detrimental eating behaviors is crucial. Common unhealthy habits include:
• Consuming processed foods—substituting fresh meat and poultry for sausages and deli meats.
• Eating unhealthy snacks under stress—choosing carrot and celery sticks with yogurt instead of chips.
• Eating at irregular times—maintaining structured meal schedules and avoiding late-night eating.
4. Identifying and Overcoming Barriers
Recognizing unseen obstacles, such as easy access to unhealthy food, can facilitate healthier choices. If the refrigerator is stocked with unhealthy snacks, replacing them with nutritious options can be beneficial. Additional strategies include:
• Purchasing fresh fruits and vegetables weekly to ensure the availability of healthy choices.
• Preparing homemade meals for greater control over ingredients and portion sizes.
5. Cultivating Internal Motivation
A strong, personal reason for adopting healthier eating habits—such as improving health or increasing energy levels—can enhance commitment. Examples include:
• Writing down health goals, such as "I want to lose 5 kg to feel more energetic."
• Reminding oneself of the long-term health benefits, such as reducing the risk of heart disease and diabetes.
6. Holding Yourself Accountable
Sharing goals with friends or family members can foster a sense of accountability. Tracking progress in a journal or publicly committing to dietary changes on social media can reinforce motivation. Other strategies include:
• Forming support groups with individuals who share similar health goals to enhance mutual encouragement.
7. Practicing Self-Compassion
Change is not always easy, and occasional setbacks are natural. If adherence to a healthy diet falters on a particular day, self-criticism should be avoided. Instead, recognizing it as a temporary lapse and refocusing on the goal is key. For example:
• If an indulgence in sweets occurs, viewing it as an isolated instance and shifting focus to the following day’s healthier choices can help maintain progress.
• Maintaining flexibility—allowing occasional treats while quickly returning to healthy habits—can prevent discouragement.
Conclusion
Becoming the best version of oneself requires planning, patience, and consistent small steps. By adopting healthier habits this year, incremental changes can collectively lead to a significant transformation. Every small improvement made today contributes to a healthier and more fulfilling future.
Dr. Jalal Moloudi
Faculty Member, Department of Nutrition
Kermanshah University of Medical Sciences