With the new year here, many of us have set goals around getting healthier. As much as we’d love to overhaul our entire lifestyle on January 1st, we all know lasting change comes from small, sustainable steps.
I want to walk through 7 mini-goals that can lead to significant health improvements over 2024 without feeling overwhelmed or requiring major sacrifices. These tips work for me, and I hope they inspire you, too!
Table of Contents
Establish a Consistent Sleep Routine
Getting enough sleep is crucial for both physical and mental health. I aim for 7-9 hours per night. Going to bed and waking up consistently has been vital for me to get into an intuitive sleep rhythm.
Here are some sleep hygiene practices I follow:
- Stop screen time 1 hour before bed
- Read a book or meditate to wind down
- Use blackout curtains to signal bedtime to my body
Aim for your ideal hours of sleep each night this year. Over time, you’ll have more energy, better concentration, and may even lose weight.
Incorporate More Steps Into Your Day
You don’t need to spend hours at the gym to move your body. Simple ways to walk more each day quickly add up. Parking farther away, taking the stairs, or doing household chores count.
I use a fitness tracker to hold myself accountable to a daily step goal. Other easy ways to walk more:
- Take walk breaks when working
- Pace while on the phone
- Plan a walk when you wake up or before bed
Start with small increases until you work up to the recommendation of at least 7,500 steps per day. Consistently moving combats disease risk and keeps your energy and mood elevated.
Build Healthier Eating Habits
Transforming your diet overnight is tough, but minor substitutions make healthy eating sustainable. Swap out a few ingredients each week until nutritious foods are your norm.
Start by adding more:
- Whole grains
- Lean protein
- Healthy fats
- Sugary drinks
- Fried foods
- Simple carbs
Preparing easy, wholesome meals reduces the chances of grabbing fast food when busy. Meal planning or doing food prep, like chopping veggies ahead of time, helps so much!
Drink More Water Each Day
Staying hydrated is such a simple way to feel better. Set a goal based on your weight – for me, it’s around 127 ounces of water daily. I carry a bottle with time markers to pace my drinking.
- Add lemon.
- Drink a glass first thing in the morning.
- Have water with each meal.
- Choose water over other beverages.
You’ll have more energy, better skin, and fewer headaches within days.
Calculating Your Recommended Water Intake
Here is how to calculate how much water you should drink a day for both health and weight loss benefits:
- Your weight: The first step is to know your weight. The amount of water a person should drink varies based on their weight, which makes sense because the more someone weighs, the more water they need. A 200-pound man and a 100-pound woman require different amounts of water daily.
- Multiply by 2/3: Next, multiply your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds, you would multiply that by 2/3 and learn you should drink about 117 ounces of water daily.
- Activity level: Adjust that number based on your activity since you lose water when you sweat. You should add 12 ounces of water daily for every 30 minutes you work out. If you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.
Start Moving in Short Bursts
Getting to the gym can feel impossible some days. However, incorporating movement into short breaks in your routine helps you reach that activity goal.
Quick workouts I swear by:
- 15-minute yoga video over lunch
- 10 minutes of bodyweight circuits when I wake up
- 5-minute walk every hour at my desk
There are a ton of free workout plans you can do at home if you need some structure. You’ll be surprised at how refreshing these mini-movement breaks are!
Find an Accountability Partner
Asking a friend, partner, or family member to join you on your health journey makes reaching your goals so much easier and more fun. Share victories, meal plan together, or join the same gym.
My sister and I are gym buddies, and it’s been awesome! Having her ask about my progress keeps me motivated. You can offer to return the favor and help someone else stick to their resolutions too.
Track Changes Over Time
Seeing tangible progress markers helps you stick to new healthy habits long-term. Here are some metrics I track:
- Body measurements
- Steps per day
- Gym attendance
- Fruit/veg servings
I find that noting these once per week in a journal is super valuable – it’s wild how numbers that seemed stagnant start trending positively over the months. Tracking also helps identify what’s working well for you.
Embarking on a journey to better health in 2024 invites thoughtful choices, and Naked Nutrition’s Double Chocolate Pea Protein Powder seamlessly fits into this wellness narrative. As we weave small, impactful changes into our routines, this plant-powered protein becomes a flavorful ally. Rich in essential amino acids and boasting a delightful double chocolate taste, it transforms the daily ritual of protein consumption into a pleasurable experience. In the spirit of making mindful dietary decisions, this pea protein powder offers a clean, vegan, and gluten-free option for those seeking a natural boost. Let 2024 be the year where health-conscious choices feel like second nature, and consider incorporating Naked Nutrition’s Double Chocolate Pea Protein Powder into your journey toward a healthier you.
Over time, these small changes will compound, and by the end of 2024, you’ll feel like a whole new, healthy person! Replace old habits with these simple tactics one by one rather than getting overwhelmed. You’ve got this!
Let me know in the comments what health goals you’re tackling this year or if you have any other tips for getting in shape!