One of the most popular New Year’s resolutions is to get healthy and fit, and for good reason: Who doesn’t want to look and feel great? Typically by mid-January, those high hopes have been discarded as individuals fall back into old habits. With an abundance of diets and workout routines available, it’s hard to know what truly works.
Dr. Mandy Kendall, RD, is board certified in family medicine and has experience helping patients achieve their weight loss goals. She believes slow and steady lifestyle changes are the best way to see lasting results. Kendall shared some tips on outsmarting the odds and sticking with your resolutions well into the new year.
1. Be specific about your goals.
Long-term goals, such as losing a set number of pounds through the year, can be hard to make happen. Kendall says it’s important to make short-term goals while tracking your weight loss. It is easier to stay on track with losing a pound a week than with losing 20 pounds a year.
“When you say you want to lose weight, you have to be specific on how you want to do it. It’s not going to magically fall off. Focus on one change and make measurable goals to track once a week,” Kendall said.
2. Start small and dream big.
If you typically don’t exercise at all, don’t convince yourself that you will start running marathons as soon as January hits. Kendall believes it’s important to take small steps.
“Regarding New Year’s resolutions, you need to meet yourself where you are. If you are not exercising at all, trying to exercise for 30 or 60 minuets a day is a big jump. Start small with once a week, then build up to twice until you are getting some activity in every day,” said Kendall.
3. Where’s your accountability?
For many people, exercising in groups can be beneficial, because it allows for greater accountability. Finding a workout buddy or joining a fitness class might be the motivation needed to stay on track.
“Some people really need that group environment. If they feel like they will let someone down, they are motivated to go. If it’s just you, it’s easier to decide you’d rather sleep in. There are people who meet their goals themselves, but I think group classes are helpful,” Kendall said.
4. Find the time.
With work, family and day-to-day life obligations, it’s hard for people to find time to exercise. The harsh Indiana winter has been working hard to keep people bundled up indoors. Kendall says that if you don’t belong to a gym, look for places in the community, such as a mall, where you can get your body moving while staying warm and dry.
“When you are getting started, set a 10 or 15 minute goal, and walk inside a store where you are away from the elements,” said Kendall.
5. Emphasize adding food.
Attempting to cut your favorite foods out of your diet can be setting yourself up for failure. Focusing on adding good foods to your plate, such as fruits and vegetables, can help you fill up on the nutrients your body needs. When you add rather than subtract, you will eat less unhealthy food overall, while still getting a taste of the food you crave.
“I think it’s a great idea to focus on what you add. When we take away our favorite foods, we want what we cannot have. Follow the 80-20 rule: 80 percent of what you eat should be healthy. You have to give yourself a break,” Kendall said.
6. Plate size helps with portion size.
There are many diets that require counting exact calories or eating specific meals, but sticking to strict rules can be overwhelming. Kendall suggests using a smaller plate to cut down on portion sizes and to avoid overeating.
“There are studies that show when we eat on larger plates, we eat more. It works with other things, as well. If you put ice cream in a smaller bowl and use a small spoon, you will feel like, ‘OK, I’m having my treat,’ and (will be) satisfied,” she said.
7. Don’t forget water.
What you drink is just as important as what you eat, and many Americans do not drink enough water. Some people say drinking before a meal helps them become full, but Kendall says it’s more important to focus on drinking steadily throughout the day.
“For some people, drinking before eating takes away hunger, but I recommend drinking throughout the day, because sometimes our bodies can confuse hunger with thirst.”
8. Consult a professional.
Kendall says it can be beneficial to speak with a health professional when trying to fulfill your weight loss goals.
“I think meeting with a professional is helpful. (Someone trying to improve their health) may know what to do but still need someone to meet with them for the accountability. I have run into cases where people eat too little and need to pump it up a bit, and it will help with individual needs.”
