Love ‘em or hate ‘em, the time for New Year’s resolutions has come — so what are your wellness goals for 2020? If you’re like most of us, there’s a good chance one of them is the perpetually elusive “lose weight” or “get in shape.”

After all, it’s no secret that these are the most common New Year’s resolutions year after year. But despite their popularity, these aspirations tend to be short-lived for the majority of people.

Yet instead of resolving not to make resolutions in the first place - as some of us are prone to do (yours truly included) - maybe the answer is to focus on building sustainable (and attainable) habits, instead of changing the number on the scale.

To be sure, shedding excess weight is a natural byproduct of giving our body what it needs, so by putting our effort and energy into building long-lasting and healthy habits, we’re more likely to not only develop fit bodies in the short term, but to foster better overall health and wellness that is sustainable over the long haul.

So as we kick off the new year, here are some ideas for resolutions that have staying power:

Eat more fruits and veggies

This can be as simple as adding a salad for lunch or dinner, or choosing fruit for dessert.

Also, one of my favorite ways to incorporate these nutrient-rich foods is to make smoothies: a couple cups of leafy greens, like spinach or kale, blended with almond milk and a couple of fruit servings and - voilà - I’ve almost effortlessly upped my nutrient quotient for the day.

Find or create healthier versions of your favorite recipes

Nothing is more overwhelming than the prospect of having to throw out everything in your fridge and pantry and start “eating healthy.” While this all-or-nothing approach does work for some, it can be a recipe for disaster for others, leading to undue stress that ultimately undermines their quest for a healthier lifestyle.

So to facilitate a more organic and health-promoting relationship to food, perhaps the wiser option is to take a look at the foods you enjoy and swap out not-so-healthy ingredients for more nutritionally sound ones.

This is not to say that you should not ultimately purge unhealthy food from your kitchen (you definitely should), but it may be helpful to slowly introduce new ingredients as you phase others out.

For example, if you’re someone who enjoys Taco Tuesday, substitute whole grain tortillas or lettuce caps for the usual white tortillas; or try using cauliflower “rice” instead of white or brown rice, which in recent years has been found to contain high amounts of arsenic.

No matter your favorites, the internet is full of healthier recipe ideas and can be very helpful in slowly incorporating better ways of eating.

Exercise daily

While exercise may not help you get to your ideal weight, it can help you maintain it and also aid in your overall physical and emotional health. So to start, make it your goal to get in at least 40 minutes of daily physical activity (includes warm-up and cool-down/stretching).

This can be split up or spread out throughout your day if necessary (i.e. 20 minutes in the morning, 20 minutes in the evening), but the goal is to create a habit. Don’t monitor anything other than time - not exertion, calories, etc. Remember, you’re only trying to create a routine at this point.

Also, keep in mind that exercise doesn’t have to be in the gym! If you love being out in nature, get outside for a brisk walk or run. Take up learning a new sport or get back into one that maybe you’ve forgotten - the point is to just get moving, doing something that you personally enjoy.

Practice prayer and/or meditation

The negative effects of stress on our health and wellness are very real and include insomnia, physical aches and pains and weight gain, among other manifestations, so it’s critical to alleviate anxiety as much as we can. To that end, even praying and/or meditating for 15 minutes a day can positively impact our overall mood and emotional well-being.

No matter your New Year’s resolutions, perhaps the best advice is to take it one day at a time and be patient with yourself on this health journey.

There’s no doubt that there will be challenges and missteps along the way, but persistence and determination will go a long way towards helping you to successfully meet your goals in ways that promote lasting impact for years to come.

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