What if treating obesity could be as easy as popping an effective pill?
That's a notion that has long fueled hope for many of the more than 40% of Americans who are considered obese � and fueled criticism by those who advocate for wider weight acceptance. Soon, it may be a reality.
High-dose oral versions of the medication in the weight-loss drug Wegovy may work as well as injections at paring pounds and improving health, including hard-to-treat people with diabetes, new research finds.
10 small, healthy things you should do for yourself every day
1. Find one small way to add more steps to your day.
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Martha Gulati, M.D., a cardiologist and editor-in-chief of the American College of Cardiology’s CardioSmart, confirms that we sit too much. Get closer to your 10,000 daily steps by parking at the end of the office parking lot; getting off the bus or subway one stop earlier; doing 10 jumping jacks between video calls; or taking the stairs instead of the elevator or escalator.
2. Just be � even for five minutes a day.
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Pure Yoga instructor Alison O’Connor believes in spending time alone every day. “Taking a few minutes for yourself � away from social media, work, entertainment and anyone who demands something from you � can go a long way toward mental health.�
3. Make sleep a top priority.
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The average adult needs seven to nine hours of sleep each night in order to stave off depression and keep stress hormones at bay, preventing overeating, crabby moods, succumbing to sugar cravings, and inflammation.
4. Refill your water bottle.
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Water is, quite simply, essential. It helps your skin look fresh, flushes toxins from your body, helps maintain healthy bowel functions and keeps muscles from fatigue.
5. Take a few deep breaths.
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According to Gulati, remembering to pause periodically and spend one full minute focused on deep breathing and positive energy can help you cope better with anxiety and stress and ground you in the present.
6. Wear something you love.
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Feeling confident and happy can come from knowing you look good, says Forever Freckled stylist Carrie Greenberg. “Dust off classic pieces and consider investing in some great new accessories,� she says. Make it a point to wear something that makes you feel fantastic every single day.
7. Make something in the kitchen.
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New York-based personal chef and fitness instructor Alyssa Gagarin says cooking your own food “gives you full control over what’s going into your body.� Load up on fruits, veggies, whole grains, eggs, meats, seafood, nuts, seeds and legumes—and stop eating once you’re full.
8. Deliberately choose a healthy ingredient.
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Even if you aren’t able to prepare your own meals, Gulati suggests mindfully choosing at least one healthy meal or snack a day. Reach for the banana in the office fruit bowl, or add one more veggie to your chicken Caesar salad.
9. Pay attention to your needs.
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Ellen Friedrichs, a Brooklyn, New York-based health and sexuality educator, says we need to assess our needs, moment to moment. Do you really need those potato chips, or are you just thirsty for a big glass of water? You’re exhausted—RSVP “no� to that cocktail party. Feeling distant from your partner lately? Suggest a date night.
10. Tell the truth as often as you can.
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“Acting with integrity — where all of your words and actions align with your core beliefs — brings peace of mind and a sense of freedom,” O’Connor says. This may seem challenging, but she believes that lying or ignoring your principles could make you sick, both mentally and physically.
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