Want help to set food, mental health and fitness New Year resolutions? Experts share easy tips

Every year people set their New Year resolutions but often find it difficult to follow through with them due to a variety of reasons including lack of direction or motivation especially when they face the first hurdleWhile it is impossible to avoid hurdles such setbacks are a part and parcel of the process and that is why Mumbai mental health experts believe you should approach resolutions with a planWhile most people have different kinds of resolutions some of the common goals include food and eating right mental health and last but not the least fitness all of which are becoming important with every passing dayWhile one may get overwhelmed with these three mental health experts say one of the easiest ways to frame goals is by using the SMART criteria which translates to Specific Measurable Achievable Relevant and Timebound approachDr Santosh Bangar senior consultant psychiatrist at Global Hospitals in Parel says one must start small He explains When it comes to food plan to eat a minimum of 56 days homemade meals each week to promote healthier eating habits For mental health on the other hand integrate mindfulness practices like daily meditation or journaling to reduce stress and enhance overall mental wellbeing With the new year here and fitness being one of the top goals begin with a manageable exercise routine such as a 30minute daily walk progressively increasing intensity and duration over time Dr Shaunak Ajinkya who is the consultant psychiatrist at Kokilaben Dhirubhai Ambani Hospital in Mumbai dives deeper into the process because hesays breaking them down into shortterm midterm and longterm goals can helpFoodShortterm goal Practice mindful eating by savouring each bite without distractions Ensure daily intake of an adequate amount 2 to 3 litres for adults of water for improved hydration Dedicate time each week to plan and prepare healthy mealsMidterm goals Implement portion control Have proper portion sizes for meals to promote balanced nutrition Experiment with new nutritious recipes to diversify the diet Gradually reduce the intake of processed foods and focus on whole unprocessed alternativesLongterm goals Adopt a sustainable and balanced diet that includes a variety of food groups Continuously educate yourself about yours and familys nutritional needs and make informed food choices Always prefer home cooked meals Develop or enhance your cooking skills to create flavourful and healthy meals at homeMental healthShort term goals Daily practice of gratitude Start a daily journal tonote down things to be grateful for Dedicate a few minutes each day topractice mindfulnessbased exercises and meditation Try to maintain a healthy worklife balance Gradually reduce screen time to foster ahealthier relationship with technologyMidterm goals Develop and follow a consistent selfcare routine to prioritise mental wellbeing Eat a balanced diet get adequate sleepexercise daily and stay away from addictive substancesLongterm goals Invest time in activities that build emotional resilience and coping skills Cultivate a mindset of continuous learning to stimulate personal growth and development Build and nurture strong connections with a supportive community for longterm mental health benefits Consider talking to a mental health professional for guidance and support if neededFitnessShortterm goals Incorporate at least 30 minutes of moderate physical activity into each day Consistent daily movement is important Evaluate current fitness levels and identify areas for improvement Establishachievable workout goals for the first monthMidterm goals Incorporate a variety of exercises to target different muscle groups and prevent monotony Introduce strength training exercises into your fitness routine for overall health benefits Increase thefrequency and duration of cardiovascular workouts for enhanced enduranceLongterm goals Establish a consistent and sustainable fitness routine that aligns your personal preferences Set performance goals like running for a certain distance Cultivate a lifelong commitment to regular physical activity for sustained health and wellbeingAjinkya reminds that these examples are dependent upon personal preferences health conditions and fitness levels Setting realistic goals and adapting them over time will support longterm success he concludes