’30 is the new 20, 40 is the new 30. 9 pm is the new midnight.’ This statement — commonly shared and re-shared on social media — reiterates that the key to good health, nutrition, and fitness lies in diligently doing the most essential things.
In the New Year, let’s resolve to adopt some healthy habits that can make a difference in our lives with help from experts.
Raj Ganpath, a certified fitness and nutrition coach, says the same in an Instagram post: “Don’t sweat the small stuff. Focus on the big picture instead.”
According to him, neither sugar, fat, nor carbs, but calorie surplus makes one gain weight; neither Keto, not paleo, nor intermittent fasting, but calorie deficit will help you lose weight; Not cryotherapy, ashwagandha or Epsom salt, but sleep will help aid recovery. Not motivation, discipline, or inspiration, but healthy habits that will keep you going, Not a week, month, or a year; it is for the rest of your life that you need to be consistent.
There has been an emphasis on simplicity, and people have chosen to return to foundational health principles rather than complex or strict regimens. “This change tells a lot about sustainable health practices being based on practical and evidence-based habits,” said Dr Vichar Nigam, consultant, internal medicine, Manipal Hospital, Kharadi, Pune.
Here’s what to consider (Source: Freepik)
“Trendy treatments like cryotherapy went viral for its range of benefits. It is believed that it provides instant rejuvenation. While cryotherapy may seem promising, focusing on improving your sleep schedule can be helpful. A good sleep schedule with a consistent 7 to 8 hours daily can help improve energy levels and balance your hormones. This can help support your mental and physical well-being,” said Dr Manjusha Agarwal, senior consultant, internal medicine, Gleneagles Hospital Parel Mumbai.
She also emphasised sleeping at the same time every day. “7-9 hours per night is recommended for maintaining good health. Sleep deprivation is associated with higher risk of obesity, heart attack, stroke, mental illnesses, dementia, certain types of cancer, and premature death,” added Dr Sudhir Kumar, consultant neurologist, Apollo Hospitals, Hyderabad.
Similarly, the Keto diet became popular for quick weight loss, but one can only achieve sustainable weight loss with the help of a calorie deficit. “Keto might work for some but not all as it is restrictive,” added Dr Agarwal.
In 2024, calorie deficit has also regained its place as the primary method of weight loss or gain, and people prefer it over fancy diets like keto, emphasised Dr Nigam. “While ketogenic diets are effective for people suffering from conditions like epilepsy, they are not sustainable or easily accessible. Instead, a calorie deficit, which is where one will include fewer calories than they normally do, works better for weight loss,” said Dr Nigam.
You may not always need expensive quick fixes, instead “going back to basics can be more beneficial”. A balanced diet includes meals rich in whole foods, vegetables, lean proteins, and healthy fats.
Recommendations suggest consuming your first meal around 1.5 hours after waking and the last meal 2-3 hours before bedtime. “This could involve a moderate breakfast, a larger lunch, and an early dinner before sunset,” said Dr Agarwal.
Eating food in small portion sizes and staying physically active can help one make healthy progress and become fit.
“Getting back to basics is a new normal. Eating healthy foods, drinking plenty of fluids, staying physically active by walking more, and managing stress levels can be helpful. What matters the most is understanding what works for you and sticking to it for a positive outcome,” said Dr Agarwal.
Staying well-hydrated is another crucial aspect; drink plenty of water throughout the day, carry a reusable water bottle, and set reminders to hydrate, especially during and after exercise.
Experts also argue that it helps improve blood sugar control, cholesterol levels, and metabolism, potentially aiding in weight loss and reducing the risk of chronic diseases.
Remember, the focus should be on overall health and well-being, not just the number on the scale. Consult with a healthcare professional or a registered dietitian to set realistic weight loss goals and create a personalized plan that suits your needs and promotes long-term success.
It's important to look at continuing to work on healthy habits (Source: Freepik) 
Here’s what to consider (Source: Freepik)
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