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ELEVATE YOUR WEEK 2
WEEK 1 DIET: Focus on hydration. Replace sugary beverages with
water. Enjoy a cup of decaf coffee or tea instead of an
DIET: Take stock of your current weight and eating habits. after-dinner nightcap. Green tea can give your metabolism
If your body mass index is more than 25, you may need to a boost. A cup of calming chamomile can also help tame
lose weight. cravings.
Most people can safely lose 1 to 2 pounds per week, according EXERCISE: Aim for 30 minutes of constant movement three
to the National Heart, Lung, and Blood Institute. To hit to five days this week. Biking, swimming, walking, yoga or low-
these weekly targets, cut 500–1,000 daily calories through a intensity group aerobics classes are great options for beginners.
combination of diet and exercise. Keep a food diary or sign up
for an app that lets you track how many calories you eat and how “Many people who are just starting an exercise program
many calories you burn each day. want to make up for lost time in one day,” says Kevin Carter,
Director of Wellness Services, Navicent Health. “As a result,
EXERCISE: they exercise too intensely or for too long. Your body will
Has it been awhile since your last workout? If so, get your do a good job of letting you know when you are doing too
doctor’s OK before hitting the gym. Find a reasonable block much. Listen to the warning signs. Stop or lower your
of time for 30 minutes of daily exercise. Hint: If you’re not a intensity if needed.”
morning person, don’t schedule your workouts for 5 a.m. (See
Page 3 for more tips.)
POSYoTu-r OHnOe-mLoInDthAY
WELLNESS PLAN
The holidays can be tough on waistlines and stress levels. Here’s how to get back to wellness
after a season of busy days and rich meals.
PEOPLE FACE TWO wellness challenges during the holidays: “Many people skip meals to save calories for larger, richer
busy schedules and comfort foods. Shopping, seasonal parties holiday meals,” says Emily Johnson, MPH, RD, LD, Navicent
and traveling can make it hard to stick to a workout routine. The Health Outpatient Dietitian. “But when the body doesn’t have
lack of exercise and abundance of high-calorie treats can lead enough fuel, the sights and smells of food can trigger the release
to weight gain. In fact, it’s not uncommon for people to gain 5 to of hormones that make overeating more likely.”
7 pounds during the holidays, according to Kevin Carter, Director
of Wellness Services, Navicent Health. As the new year approaches, consider goals you’d like to
achieve. Goal setting is an important part of success. But
SET YOURSELF UP FOR VICTORY remember, you’re more likely to meet goals that are clear or
realistic.
You don’t have to wait until New Year’s Day to start prioritizing
wellness. Think of the holiday season as a time for maintenance. Don’t replace the busy holiday season with stress about
Don’t pressure yourself to lose weight, but do your best to stick exercise. Instead, give your body and mind a rest. Create a
to healthy habits like eating three meals a day. one-month, post-holiday detox plan that focuses on simple,
weekly changes.
12 navicenthealth.org | WINTER 2016
