With the ‘new year, new me’ mantra ringing true for many Brits, consultant surgeon Zaher Toumi from Zaher Toumi Weight Loss Surgery suggests 10 do’s and 10 don’ts tips of becoming healthier in 2022.
The tips include diet, exercise, habits, activity, mindset, looking into which daily habits do and don’t speed up weight loss, which common mistakes can hinder weight loss, which metrics to focus on or ignore, breaking them down into 10 do’s and 10 don’ts.
When it comes to the 10 do’s, the advice includes:
- Do look forward to the future, do not dwell on the past and when you fall rise again
- Do make small, gradual, and sustainable changes
- Do make yourself accountable to someone and surround yourself by people who have similar mindset and who are keen to support you
- Do start with the end in mind
- Do reduce your portion size
- Do start your meal by eating protein rich food
- Do follow the 20:20:20 rule of eating
- You should aim to eat no more than 20 mouthfuls of food for a meal, over a 20-minute period of time, chewing each mouthful 20 times and putting your knife and fork down between each mouthful
- Do fill up on vegetables if you are still hungry
- Do a physical activity that makes you sweaty, breathless, or preferably both for half an hour a day
- Do follow a programme of cognitive behavioural therapy (CBT)
When it comes to the 10 don’ts, the advice includes:
- Don’t eat and drink at the same time
- Don’t have too many carbohydrates or too many sweets
- Don’t exceed the NHS recommended weekly alcohol intake (14 units a week)
- Don’t skip meals
- Don’t have too many takeaways
- Don’t be inactive
- Don’t focus too much on one specific healthy habit
- Don’t get into situations that might make you go back to your old habits
- Don’t avoid those who might help you or provide accountability for you when you struggle
- Don’t worry about what people think about your journey to health, what you eat or your physical activities
Consultant surgeon Zaher Toumi (MD, FRCS, Dip Med ED, FHEA Consultant Bariatric and Upper Gastrointestinal Surgeon) commented:
“Lots of us are striving to become healthier in 2022. When it comes to embarking on your journey to become healthier, it is important to start with a specific goal in mind but be sure make gradual changes to keep it sustainable. Remember not to focus too much on one specific healthy habit – dietary changes, physical activity, and mental habits are all important aspects in becoming healthier.
“Reducing portion sizes, starting your meal by eating protein rich food, and following the 20:20:20 rule of eating are great ways to keep your diet in check. It is important to eat regular meals, but also try to reduce your carbohydrate, sugar, and alcohol intake overall.
“Make an effort to do 30-minutes of physical activity every day – ideally something that makes you sweaty, breathless, or preferably both. Try to avoid situations that might make you go back to your old habits, and don’t worry about what people think about your journey to health, what you eat, or your physical activities. Look forward to the future, do not dwell on the past, and when you fall rise again!”.
For full information on each of the tips, visit: https://zahertoumi.com/2022/01/19/20-tips-on-becoming-healthier-in-2022/
