Search Weight Loss Topics:

Home » Exercise Programs » 4 eating and exercise tips for better health in 2020 and beyond – East Bay Times

Its a new year, so you probably wont be too surprised when some of your friends, family or coworkers start talking about their resolutions for weight loss.

Diets and weight loss programs tend to gain traction in January and then lose steam in February and March. Weight-oriented goals may stem from old habits normalized by a culture that values thinness and quick fixes. Weight-loss goals, especially this time of year, can feel like an emotional roller coaster that we can never quite get off.

What if this year, in 2020, we made goals for better health with a plan fueled by the latest science? Instead of placing our determination for a successful New Year on the number on the scale, we can pour efforts into achievable lifestyle habits for a healthier body and mind. The year 2019 led to many interesting scientific revelations about nutrition that can be easily integrated into your life to improve your eating habits now.

Eat a Plant-Based Diet

The role of plant-based diets in protecting heart health was highlighted in numerous 2019 studies. Research published in theJournal of the American Heart Associationrevealed that those on a plant-based diet have a 32 percent reduced risk of cardiovascular disease-related death compared to those who are not. In addition, eating plant foods leads to a 25 percent lower risk of death from all causes.

Try This: Eat one plant-based meal every day.

Include More High-Fiber Foods

What if you could improve your health simply by consuming more fiber? This past year the World Health Organization investigated the role of fiber on health by looking at 185 studies and 58 clinical trials over 40 years and their results were published inThe Lancet. They found that consuming 25-29 grams of fiber daily lowers risk of coronary artery disease, stroke, type 2 diabetes, colon cancer and death. High-fiber foods increase satiety after eating and positively influence lipid and glucose levels.

Try This: Read the Nutrition Facts Food Label for fiber content to aim for 25-29 grams of fiber daily.

Eat Fewer Ultra-Processed Foods

Foods that are very highly processed, like candy and chips, lack nutritional value, but often are loaded with sugar, fat and sodium. Numerous studies this past year looked at just how harmful ultra-processed foods are for health. A study published in Cell Metabolismcompared an ultra-processed food diet with a non-processed food diet, which were calorie matched. Even though participants were all instructed to consume the same amount of calories, those eating ultra-processed foods gained more weight compared to those eating non-processed foods. It is likely the texture and sensory experience of ultra-processed foods that leads to faster eating, which may impact how the brain determines fullness.

Try This: Speak with a registered dietitian about a plan for nutritious foods you can swap in place of highly processed foods.

Exercise for Mental Health

While we know that exercise is good for physical health, it also appears to have a significant role in mental health. Research published in the journalDepression and Anxietyshowed that those who engaged in multiple hours of physical activity weekly were less likely to be diagnosed with a new episode of depression despite having a higher genetic risk for the condition. Specifically, for every 4 hours of light to strenuous exercise performed per week, participants experienced a 17 percent reduction in new occurrences of depression.

Try This: Include at least 35 minutes of light to strenuous exercise every day based on your abilities. Talk to your physician about starting a new exercise regimen.

LeeAnn Weintraub, a registered dietitian, provides nutrition counseling and consulting to individuals, families and businesses. She can be reached by email atRD@halfacup.com.

See the article here:
4 eating and exercise tips for better health in 2020 and beyond - East Bay Times

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » Exercise Programs » 4 eating and exercise tips for better health in 2020 and beyond – East Bay Times