One of the top New Year's resolutions of any given year is to lose weight or to eat healthier, and many people recommit to these goals each year. I have seen many patients who have struggled with making dietary changes, especially when it comes to losing weight.
There are definitely people who would benefit from basic nutrition education due to a lack of knowledge or misconceptions. There are also people who have a decent knowledge of nutrition and know what to eat, but have a difficult time putting it into action.
Here are a few tips to help you reach your nutrition and dietary goals.
Setting Goals
Set small, specific goals. While it's good to have a long-term goal of what you would like to achieve, set small goals and deadlines for each one to measure your success.
Instead of: I'm going to lose weight this year.
Change to: My goal is to lose 20 pounds in six months by eating fast food only one to two times a week and walking for half an hour three times per week.
OR
Instead of: I'm going to eat more fruits and vegetables.
Change to: I will eat three servings of fruits and vegetables per day by eating one serving at each meal.
Set realistic goals. In order to lose one pound per week, you need to implement a change of approximately 500 calories per day, either through diet, exercise, or a combination of the two.
Individual results will vary, but keeping this in mind, a goal to lose 20 pounds in 6 months is reasonable, while a goal of losing 20 pounds in one month (or less) is not. Setting realistic goals will help towards long-term success; you will most likely be motivated to keep going as you meet your short-term goals.
One Goal at a Time. If you want to eat healthier, lose weight, stop smoking, and start exercising this year, it might be frustrating to work on all of these goals at once, causing you to give up altogether. By starting with one goal and achieving it, it may naturally lead into the next goal.
For example, by setting a goal to eat less fast food, you might end up losing weight, or starting an exercise routine might lead to quitting smoking because you're getting short of breath while working out.
Lifestyle Changes vs. "Dieting"
Weight loss diets are generally restrictive, which might result in a rapid weight loss initially, but "diets" are difficult to maintain for the long term. Following a strict diet could actually end up in weight gain because you become so frustrated that you eat all of the foods that you have been missing.
Making small, reasonable changes in your daily routine can help keep you motivated and ultimately lead to greater success. Also keep in mind that the weight you gained or the poor eating habits you acquired did not happen overnight, therefore it will take some time and dedication to reverse these.
Never Say "Never"
Vowing that you will never, EVER eat a certain food again is unrealistic — and no fun! When we can't have something that we want, we naturally want it even more. When it comes to food, once we finally get our hands on the food that we were avoiding, we will likely go overboard and eat it in excess. Knowing that our favorite foods are OK to eat in moderation will likely help us feel more empowered and in control, and therefore we will more likely choose to eat (or not eat) a certain food.
Be Prepared
Plan for upcoming parties or other special occasions by eating lighter meals and snacks on that day, or eating a fiber-rich salad or veggies to fill you up. If you are around tempting foods and you are starving because you didn't eat all day, then you will likely lose self-control and overeat.
Keep snacks handy (ideally low or moderate calorie, high in protein and/or fiber) in case your daily routine changes and you have to stay late at work, or your son's soccer game runs over. That way you're not feeling ravenous by the time you do eat.
Bring your lunch. By packing your own lunch you have complete control over what you eat, how it's prepared, and when you eat it. Some of this control can be lost when eating in a restaurant if they have a limited menu or there is a long wait.
Portion Control
Eating large servings — which means eating more calories — is a pretty common occurrence. This is especially easy to do when eating while engaged in another activity, like working, watching television, or socializing. People tend to eat more when eating from a larger container, such as a large tub of popcorn instead of a small bag.
I recommend weighing and measuring foods initially to get an idea of what a serving of that particular food should look like, but using common items such a baseball, a deck of cards, or the palm of your hand as a frame of reference can be a lot easier to envision.
Get Support
Having a support system to lean on and keep you motivated is key to successfully meeting your goals, whatever they might be. In the case of making healthy diet changes, the whole family can benefit from eating healthier and living a healthier lifestyle.
If you respond better to a support group setting, Take Off Pounds Sensibly (TOPS) is a national weight loss support group with local chapters and meetings, and Overeaters Anonymous is for compulsive overeaters.
If you prefer working with someone one-to-one, you can find a Registered Dietitian in your area to help you set and achieve weight loss or healthy eating goals.
Find more New Year events, crafts, recipes, and goals at bit.ly/MKDCNYE!
