{"id":17142,"date":"2025-05-02T08:47:55","date_gmt":"2025-05-02T12:47:55","guid":{"rendered":"https:\/\/citystuff.com\/new-york\/?p=17142"},"modified":"2025-05-02T08:47:55","modified_gmt":"2025-05-02T12:47:55","slug":"get-fit-in-50-days-6-changes-to-make-now","status":"publish","type":"post","link":"https:\/\/citystuff.com\/new-york\/2025\/05\/02\/get-fit-in-50-days-6-changes-to-make-now\/","title":{"rendered":"Get Fit in 50 Days: 6 Changes to Make Now"},"content":{"rendered":"

Introduction to a Healthier Summer<\/h2>\n

Summer is around the corner \u2014 do you feel like your body is beach-ready? With 50 days to go before the solstice, two experts say that making a few small lifestyle changes now will pay off mightily when it\u2019s time to strut in the summer sun. No pricey jabs or crash diets required. \u201cBy setting small, specific and attainable goals, you are more likely to achieve them. Success leads to more success,\u201d Dr. Shiara Ortiz-Pujols, Director of Obesity Medicine at Northwell Staten Island University Hospital, told The Post. She promises that a few healthy hacks can improve digestion, boost energy and slim the waistline.<\/p>\n

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Drinking water before or after meals can help you feel fuller, which may lead to a habit of eating smaller meals. Drazen \u2013 stock.adobe.com<\/span><\/p>\n

Drink More Water Each Day<\/h2>\n

Proper hydration is a requisite for a healthy lifestyle, and research shows keeping your whistle wet can keep the pounds at bay. A study conducted at Wageningen University in the Netherlands found that participants who drank milkshakes followed by a hearty gulp of water filled up faster than those who just drank a small amount of water. Drinking water before or after meals can help you feel fuller, which may lead to a habit of eating smaller meals. Water is also beneficial because it can help distract us from other, less healthy beverages, such as sodas and energy drinks.<\/p>\n

Prioritize Protein<\/h2>\n

Protein is composed of amino acids, which support immune function, neurotransmitter and hormone synthesis, and muscle growth. High protein intake also boosts metabolism and reduces appetite, leading to reduced calorie intake and weight loss. \u201cEating balanced meals with enough protein helps stabilize blood sugar levels, preventing mood swings and energy crashes,\u201d John Emmanuel Delos Reyes, Registered Dietitian at Northwell Staten Island University Hospital, told The Post. High-protein foods include chicken, turkey, salmon, tuna, tofu, chickpeas, lentils, milk, yogurt, walnuts, and pumpkin seeds. While red meat is rich in protein, experts warn that a high intake may increase your risk of colorectal, pancreatic, and prostate cancer. High-protein intake boosts metabolism and reduces appetite, resulting in lower calorie intake and weight loss. djile \u2013 stock.adobe.com<\/span><\/p>\n

Move More<\/h2>\n

According to the National Health Service, adults should aim for 150 minutes of moderate-intensity physical activity and two days of strength training per week. \u201cAlthough 150 minutes of physical activity sounds like a lot, you can work toward this amount by setting more modest goals. Start with 10 minutes of activity in the morning each day, then increase by 10 minutes each day,\u201d said Ortiz-Pujols.<\/p>\n

Sleep Smarter<\/h2>\n

Adults are encouraged to snooze seven to nine hours for optimal health, but only 30% to 45% of Americans follow this recommendation. Poor sleep can raise the risk of dementia, heart disease, Type 2 diabetes, obesity, and even certain cancers. \u201cEstablish a sleep routine \u2014 commit to a bedtime and a time to shut off your devices. A better quality of rest leads to improved mental clarity, increased energy, and greater overall well-being,\u201d Ortiz-Pujols advised. She notes that chronic sleep deprivation sabotages weight loss by increasing cravings and leaving folks too tuckered to exercise.<\/p>\n

Eat In, Eat Often, and Eat Your Vegetables<\/h2>\n

Ortiz-Pujols recommends skipping takeout in favor of meal prep and cooking at home. \u201cNot only will you eat less processed food, but you will also save a lot of money.\u201d To maintain energy levels, Reyes recommends eating three home-cooked, protein-rich meals per day and incorporating at least two cups of vegetables per meal. \u201cAdding more vegetables increases fiber intake, which supports gut health, closely linked to mental well-being. And sticking to a regular meal schedule keeps cortisol, the stress hormone, in check,\u201d he said. To maintain energy levels, Reyes recommends eating three home-cooked, protein-rich meals per day. Marina April \u2013 stock.adobe.com<\/span><\/p>\n

Prioritize Mental Health<\/h2>\n

Supporting mental health is paramount to supporting healthy weight loss. \u201cChronic stress can negatively affect your motivation, sleep, and energy levels, and let\u2019s not forget, make you crave more processed foods,\u201d said Ortiz-Pujols. She recommends beginning with five minutes of deep breathing, which has been proven to lower heart rate, release muscle tension, and change skin conductance, reducing the sense of fight or flight. \u201cBy making these small changes, you are more likely to achieve a sustainable and healthy weight loss,\u201d she added.<\/p>\n

Conclusion<\/h2>\n

With summer just around the corner, making small, achievable lifestyle changes can significantly impact your overall health and readiness for the season. By incorporating more water, prioritizing protein, moving more, sleeping smarter, eating in and often, and prioritizing mental health, you set yourself up for success. Remember, it\u2019s not about drastic changes but about setting and achieving small, specific goals that lead to a healthier, happier you.<\/p>\n

FAQs<\/h2>\n