Self-Care Goals for the New Year
It is time to establish self-care goals for the new year. Most times, this includes the goals to exercise more and lose weight. Unfortunately, we tend to set unrealistic or vague goals. For example, you made the resolution to lose weight in 2022. While it is good to set a weight loss goal, it appears to be too vague. A better, more specific goal is to eat more green foods and less processed foods. By doing this, it will more than likely lead to weight loss. An example of an unrealistic goal is to lose 20 pounds in a month. Unfortunately, losing weight too quickly indicates you are losing water weight and muscle mass, which is unhealthy weight loss. The Centers for Disease Control advises that aiming for 4 to 8 pounds of weight loss per month is a healthy goal. Therefore, a more realistic and healthier goal would be to lose 1% to 5% of your body fat percentage in a month. Losing body fat may not show as weight loss on the scale. Therefore, weight loss is not the best indicator that you are reaching your health goals. A more accurate way to track your weight loss and overall health goals is to use a smart scale.
Using Smart Devices
I personally use the FitTrack smart scale. The smart scale measures BMI, body mass index, weight, body fat percentage, water, bone mass, fat mass, subcutaneous fat, visceral fat, muscle mass, protein mass, basal metabolic rate, and metabolic age.
Today, I am sharing with you my numbers and will track and post each month to show my progress. My goals for this year are to decrease my body fat, increase my muscle mass, increase my protein rate, and decrease my metabolic age.
My current weight is 147.7 pounds, body mass index is (BMI) 24.7%, body fat percentage is 29.7%, body water is 48.2%, and fat mass is 43.9%. These are all within the standard range. My bone mass is 6.2 %, subcutaneous fat is 27.6%, muscle mass is 65.0 lbs., and muscle rate is 44.1%. These are in the high range. High bone mass and muscle mass are good, especially for a 60-year-old woman. However, having high subcutaneous fat is not good! My visceral fat is 7, protein mass is 24.3 lbs., protein rate is 16.4%, basal metabolic rate (BMR) is 1383, and my metabolic age is 51-years-old. These are all in the low range. Visceral fat is stored in your abdominal cavity that surrounds many of your vital organs. High levels of visceral fat are dangerous because they can lead to inflammation which can damage your arteries. Therefore, having low visceral fat is great.
No matter what you decide to do this new year, remember self care is important. Self care doesn’t just mean going on vacation or getting lots of massages—it also means giving your mind and body the attention they deserve every day, so that you can approach the year ahead refreshed and ready to take on whatever challenges come your way. Here are some examples of self care goals you can focus on in the new year.
Examples of Selfcare
1. Eat a healthy breakfast every morning 2. Hydrate yourself every day 3. Get up and move for at least 15 minutes every day 4. Dedicate at least 1 hour to your favorite hobby or form of entertainment 5. Reward yourself after sticking to your self-care plan for 7 days straight! You deserve it!