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Diet Resolutions
One of the traditions of ringing in the New Year is to set a new Year’s resolution. One of the most popular resolutions people make is “to lose weight.” The next step is to decide which weight loss diet to start.
Studies have shown that very few people who make a new years resolution will stick with their efforts past the end of January. Others studies have shown that only about 5% of people who go on a weight loss diet will maintain the weight they lose for more than 5 years. With this in mind, we would like to offer some suggestions to help you succeed in your resolutions.
Start by making a resolution to improve your lifestyle habits, rather than to lose weight. When you improve your diet and add daily exercise, weight loss is almost always the outcome. Write down a few specific goals, which you feel are realistic and attainable. For example, “I will get up 15 minutes earlier on Monday through Friday and walk the dog to the end of the road and back, which is about a 15 minute walk.” Try to anticipate any barriers to your success and have a plan to deal with them. If the weather forecast is for rain the next morning, have your raincoat and umbrella ready by the door. (Most dogs are still very excited to go for a walk no matter what the weather.) Post your written goals in a place where you will see them every day. At the end of the week, evaluate your goals. If you did not achieve your goals, try to figure out what prevented your success. Was the goal to big? Was it the wrong goal? (You are actually not a morning person and a walk in the evening would have fit your lifestyle better.) Modify your goals as needed and move on to the next week.
When it comes to nutrition, a good place to start might be to set a goal to eat more fruits and vegetables. Many health organizations are now recommending at least 7-10 half cup servings of fruits and vegetables per day for adults. Fruits and vegetables are loaded with vitamins, minerals, and antioxidants, but are low in calories. Eating more of them may help to leave less room in your diet for other foods (such as donuts and cookies) which are high in calories and low in nutrients. Try to gradually increase your intake and keep a written log of your success.
If you would like a personal nutrition coach to guide you in your healthy lifestyle resolution, contact one of our Registered Dietitians to set up an appointment. Meeting with a dietitian on a regular basis helps improve your chances of success.
For more information visit the following websites: MyPyramid.gov, Smallstep.gov, Nhlbi.nih.gov
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