Sometimes our health-related goals get lost in the shuffle. Many people start the year off with lofty New Year's plans to lose weight and improve their health.

There is a lot we can do to improve our health. However, while we want to improve over time, we should start with small, incremental measures. We should not put too much pressure on ourselves by making drastic changes like working out six days a week or giving up our favorite foods.

Hydrate ourselves: Great health begins with good hydration. Water is necessary for essential body functions and will help us stay energized all day. Drinking water consistently, on the other hand, aids in improving brain function, maintaining muscle strength, hydrating and maintaining youthful skin, and increasing metabolism. Starting with an 8-glass-per-day target is an excellent place to start.

Get the day started right with a healthy breakfast: A healthy breakfast can help us start our day off right. A good breakfast gets our bodies ready for the day by boosting metabolism, aiding concentration, and providing energy.

Eat many times daily: Skipping a meal can cause a sharp drop in blood sugar, leaving us with insufficient energy to get through the day. We are more likely to overeat and cram our bodies with junk food when hungry or an empty stomach obscures our judgment.

Preparation is key to making tiny changes toward a healthy diet. We should eat when we are hungry: Allowing ourselves to eat when we are hungry is good. When hunger comes in the middle of the day, we can avoid overeating by choosing healthy snacks like apples or a granola bar. 

Learn how to read food labels: Reading and using nutritional labels might help us make healthier lifestyle choices. We will be taking a tiny but vital step towards better health by learning about various nutrients and becoming more aware of what we put into our bodies.

We can change our habits to meet our fitness and health goals: Some people, for example, swear by only consuming carbohydrates in the morning, while others concentrate on achieving macronutrient targets.

Make small changes: Small changes might add up in the diet. Healthy eating can become a natural habit by making minor but significant dietary changes. Using olive oil instead of butter is one example of a modest food change that can make a big difference and eating fresh fruits as a treat instead of candies or ice cream.

Every day, add more steps: Standing up and taking a few extra steps during the day can make a significant difference in our health. Continue to make good choices by using the stairs instead of driving, parking farther away from the building, or walking or biking to the grocery store.

Set a daily workout time of 30 minutes: Exercising is a fantastic way to start living a healthier life. Adding diversity to our routines, such as alternating strength and cardio, can help us stay motivated.

Get a lot more sleep: Getting enough sleep is often overlooked in leading a healthy lifestyle. We should get 7 to 8 hours of sleep per night as adults. Turn off the television and stop scrolling approximately 30 minutes before bedtime so we can wake up feeling rejuvenated.

Slight modifications in one's lifestyle might serve as stepping stones toward more ambitious fitness goals. Taking more steps every day can make it easier to work out frequently. It is never too late to start constructing the bodies we want rather than those we think we are stuck with.

Bhagyashree Hatti
M. Tech (Food Technology)
Quality Assurance and R&D