We are at the tail end of quarter one and you might be at a point in the year when you’re struggling to keep the new year’s health resolutions you made.

You know that you need to do something about it. However, you are faced by a variety of physical and mental barriers that can block your efforts to make healthy changes in life. Once you identify your barriers, you can develop strategies to overcome them and get back on track to a healthier lifestyle.

Below are the common barriers and proposed workable solution around them.

1. Lack of time. For many people, finding time to exercise and prepare healthy meals seems like an impossible challenge. Solution: Consider substituting 30 minutes of television, social media scrolls or computer time with a quick exercise session. Exercise first thing when you wake up and get done with. Select activities that you can fit into your home or work routine so you’re not wasting time on transportation to another venue to accomplish them. Walking in your neighborhood, climbing stairs at your office or exercising while you watch your favorite TV program are all good options. Save time on meal preparation by prepping multiple meals (boil beans, githeri, lentils, peas and freeze them) at once and keeping them in the freezer or refrigerator for quick and convenient meal options.
2. Emotional eating and Temptations. Fast food restaurants are conveniently located and the food is cheap, making it ideal for people with busy schedules. Additionally, when we’re driven by our emotions, we’re less likely to have the willpower to turn down that plate of chips or piece of cake. Social events and interactions often revolve around food, making it difficult to ignore the unhealthy treats your friends are enjoying. Solution: Be conscious of the nutrition value of whatever you eat. Surround yourself with healthy foods. If you eat when you are stressed or bored, substitute a packet of crisps with nuts, go for a walk or put on some lovely music. Do not stock cookies, ice cream, sodas, packet juices in your house. Instead, stock yoghurt, fruits, vegetables and nuts and fresh drinking water.
3. Lack of Knowledge. We think that healthy lifestyle is for elite, or athletes or the celebrities, etc. We do not think that it belongs to us. Or we simply do not know where to begin. If you don’t know what types of changes you need to make to improve your lifestyle, you won’t even know where to start. Solution: Begin by talking to your doctor, who can clue you into areas of your health that might need improvement. Talk to a personal trainer or a nutrition coach. Plan to exercise at least 150 minutes per week. Overhaul your diet by choosing fresh fruits, vegetables, lean meats, low-fat dairy and whole grains as often as possible. Avoid fried, fatty and sugary foods. Know and maintain your healthy body weight. Get enough sleep, minimize stress and maintain a positive attitude.
4. Lack of money. Gym classes, personal trainer, healthy nutrition, costs money. It’s a common misconception that a healthy lifestyle has to be expensive. Solution: Free exercise ideas include running or walking outdoors, walking up the stairs at work, and developing an exercise routine to do at home – jump rope, squats, push-ups, jumping jacks, planks do not require any equipment. Eat the foods that are readily available, fruits that are in season. Make a budget. It cost more to pay for diabetes, HBP, osteoporosis drugs than to pay for a gym.
5.  Lack of motivation and/or energy. You may have started workout maybe at the beginning of the year but midway through you lost steam. Solutions:Plan ahead. Schedule physical activity for specific times/days and “check” it off your list or calendar each time you complete it. Do workout first thing in the morning before you get involved in your busy schedule. Join an exercise group or class and seek others in the group to help motivate you and keep you accountable to attending. Know your ‘WHY’ and always remind yourself– why you need to eat healthy, why you need to exercise.
6. Frequent work or leisure travel. You may be travelling a lot may be for work or leisure, and may not be able to make your own meals or to go to your local gym. Solution: Pack a jump rope and resistance bands in your luggage. Book hotels that have a swimming pool and/or gym. Do body weight exercises in your hotel room. Eat only foods and snacks that fit into your daily nutritional needs. If they are lacking in the hotel general menu, you can always make a request, most hotels will provide.
7. Family caregiving obligations. You may be having young children who takes a lot of your time in preparing them for school, helping with homework etc. while still juggling your career and other obligations. Solution: Exercise with your kids; go for a walk together, play running games, get an aerobic dance or exercise tape and dance with your family. Go for nature trail or hiking with your family. There are many outdoor activities that you can do with your family and friends. You can spend time together, occupy the kids and ensure they’re getting the daily physical activity they need to stay healthy.
8. Procrastination. ‘I’ll start tomorrow’. Solution: Ask yourself, “If I make these changes, how will my life be different than it is today?” or “if I don’t make these changes today, how will my life be in the next 5 or 10 years”. Do lifestyle self-evaluation, set your realistic goals, start today not tomorrow. Get an accountability partner, your friend, your spouse, a personal trainer, a nutritional coach, and let them help you remain committed to your goal.

Why do you fail to attain the healthy lifestyle?

Failure to take action

Lifestyle changes that you need to make for healthy and fulfilling life

• Start eating healthy-have a nutrition plan
• Drink at least 2 litres of water daily
• Start doing physical activities at least three times a week
• Don’t skip meals
• Eat small portions at regular intervals
• Have vegetables in all your meals
• Have daily food logs
• Replace sodas and juices with water
• Substitute ice cream with yoghurt
• Substitute processed foods (sugars, sausages, white bread, cakes etc.) with whole grain, non-fatty and nutrient dense foods (whole wheat, brown rice, beans, lentils, lean meat, skimmed milk, vegetables and fruits).
• Sleep at least 7 hours
• Manage stress
• Establish good social networks