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New Year Wellness Resolutions

29 Dec, 2017

Tips to follow Health New Year Resolutions



Make your New Year’s wellness resolutions a reality with 5 attainable goals


Let’s focus on small yet powerful everyday changes!

Another year is round the corner and so are your resolutions! Most of us use the New Year as an every time annual health seminar with ourselves only. Forbes once released a study where it was mentioned that only 8% of people actually achieve their New Year’s resolutions, especially in terms of healthy diet and habits.

The primary reason behind the same is a long list of unrealistic goals. We surely think, plan and create a thoughtful list of healthy habits and lifestyle targets including exercising daily, dining out less, drinking less alcohol and aerated drinks, trying to quit smoking and so on...the list is endless! But at the time of execution, we either procrastinate because of work pressure or skip them because of our laziness.

In order to make our health resolutions attainable, it is necessary to bid adieu to vague fitness, diet and health goal’s list and instead focus on a personalised, actionable and short-term plan that is less daunting and takes care of overall wellness.

We have compiled some tips to make your ‘wellness resolutions’ journey easy and enjoyable:

  1. Make a flexible exercise routine: Instead of going to the gym every day, you can hit it three days a week. Rest of the days, you can rather opt for a brisk walk, swimming or cycling 2-3 times a week. In this way, your exercise routine will break the monotony while providing you with the various benefits of different exercises from different facets.


  1. Make ‘dining out’ a seldom affair: Instead of dining out or ordering food from outside more often, try and cook at home and eat more nutritious food . In this way, you will not only end up eating healthy but also save some penny. There is no dearth of simple, quick yet scrumptious salad and smoothie recipes which you can gorge on without any guilt-trip.


Here’s an easy recipe for some – a delicious bowl of chick-pea salad. Call some friends over and enjoy it with a glass of fresh juice or smoothie.


Preparation Time: 15 minutes


  • For approximately 6 (1/2 cup) servings, you’ll need


  • 2 (15-ounce) cans chickpeas or 3 cups cooked chickpeas
  • 1 medium thin-skinned cucumber
  • 6 small tomatoes
  • 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
  • 1/4 cup (60 ml) virgin olive oil
  • 1 teaspoon mustard paste
  • 1/2 teaspoon honey
  • 1/4 cup coarsely chopped fresh coriander leaves
  • Salt and fresh ground black pepper
  • Cheese (optional)


Directions to make:

Open, drain and rinse the chickpeas, and then add to a large bowl.


Cut the cucumbers into quarters, lengthwise, and then chop into bite-size chunks. Cut the tomatoes into small wedges. Add the cucumbers and tomatoes to the chickpeas. You can add some cheese into crumbles on top.


In a medium bowl, make the dressing. Whisk lemon juice, olive oil, mustard paste, honey, and fresh coriander leaves together then season with salt and pepper, to taste. Pour the dressing over the salad and toss.


Your healthy, fresh and nutriliciuos bowl of chick-pea salad is ready to eat.


  1. It’s not only about losing; it’s about how you manage: Gone are the days of losing weight, instead start with a weight management plan . Pick a number (how much to lose) and a plan (in how many months/days) instead of crash dieting and hard-core exercising.


Indulge in healthy (avoid junk food and carbonated drinks) and moderate eating (small quantities with increased frequency) and carve out the best exercise regime for weight loss that suits your body type and energy levels.

For example, you can mix and match cardio with weight training exercises and plan 5 small meals a day, instead of 3 heavy meals.


  1. Get adequate sleep instead of dreaming about getting more sleep: It is a harsh and sad reality that while chasing our professional dreams, we all are left with little to no time for ourselves. Addition of technology and social media has worsened the situation a bit more as without even realising we stay glued upon our mobile screens for hours before going to sleep.


It is a well-known fact that the blue light emitted from screens on cell phones, computers, tablets and televisions restrains the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. However, we can’t generally avoid our gadgets because at times, we do have real work.

So, it is advisable to either reduce the brightness of lights in the room or listen to some soothing music for a good night’s sleep.


  1. Prevention is always better and smarter than cure:  What is the wise thing to do amongst the two: 'I’m not well. Where should I go?' or 'I need to stay well. Where should I go?’

We will definitely go for the latter one.

It is always a smart move to stay aloof of seasonal/chronic diseases and infections by going for regular health check-ups  and following preventive health measures.

Remember, your body is the only place you have to live in! Making unrealistic goals might sound fancier but at the time of putting it to practice, not being able to keep up increases the level of disappointment. So, it is always better to go for attainable, short-term but achievable wellness goals. For better results, consult experienced Dieticians and Nutritionists at HCL Healthcare Clinic.