Written by Melinda CharletDear Dietitian,
I usually start the New Year out with lofty goals such as losing weight, but never seem to be able to achieve them. I really do want to be healthier. Is there a better way to ensure that I actually succeed, and what are the most important things I can do to improve my health?
Sincerely,
Desperately Seeking Health
Dear Seeking,
Becoming healthier is one of the most common categories for New Year’s resolutions. But setting resolutions can sometimes be overwhelming and may seem pointless. Setting your goals too high or focusing on things that aren’t realistic just sets you up for failure. When results don’t happen fast enough or the process isn’t fun, it’s hard to stick with it. Here are some guidelines to help you create permanent lifestyle changes that will improve your health.
Break it down. Don’t try to make too many changes at once or you will be overwhelmed. Instead of picking a big goal without any plan on how to achieve it, pick small goals that will help you accomplish your overall objective. Instead of setting a goal to lose 20 pounds, set goals to exercise 3 times a week and eat less processed foods. Don’t focus on losing a certain amount of weight. Focus instead on improving your health and weight-loss will be the byproduct. Pick a small specific goal to work on each month and focus on that before moving on to the next goal. You can either pick 12 now, and work on a new goal every month, or decide on a new goal at the beginning of each month. Write down your goal for the month and put it on the fridge or your bathroom mirror as a visual reminder.
Pick goals that are important to you, not ones that someone else thinks you should set. But that being said, if you are having a hard time deciding where to start, here are a few ideas for fairly easy goals to achieve that can have a big impact on your health.
Eliminate Sugary Beverages. Soda is one of the worst offenders, but sweetened coffee, energy drinks, juices, and sweetened waters aren’t far behind. One serving of these beverages can put you over the recommended limit of 6-9 teaspoons of added sugar a day recommended by the American Heart Association. Replace these sugar-filled drinks with good plain water. If you have a hard time drinking water, add some lemon to it or drink some green tea. You may think that artificial sweeteners are a better option, but they may actually be worse for you. Don’t opt for diet drinks.
Reduce the amount of processed foods you eat. Not only do these foods contain added sugars, they are also full of additives and preservatives that aren’t good for you. Foods such as candy bars, chips, and ice cream are called ‘junk foods’ for a reason and that’s what you should do with them, ‘junk them’. Replace packaged foods with whole foods such as fruits and vegetables. You can either phase these foods out gradually or just go cold turkey. It might be easier that way, but it’s up to you.
Learn to cook or try new recipes. A good way to cut back on the processed food you eat is to cook more from scratch. If you don’t know how to cook, take a class or find a friend to show you the ropes. If you already know how to cook, set a goal to try new recipes. Take a recipe that you currently use and make some healthy adjustments to it by removing or replacing some of the sugar or unhealthy fats with healthier alternatives.
Get moving. You don’t have to go to a gym to exercise. And you don’t have to run a marathon to get in shape. Just being more active than you currently are is a good goal. If you aren’t a fan of usual exercises, find an activity that you like to do whether it’s going on a hike or taking your dog for a walk. Try to limit your couch time in the evening. Change it up. Don’t do the same kind of exercise all of the time. Incorporate cardiovascular exercises, strength training and stretching into your new routine. Start slow and work up to 30 minutes 3-5 times per week. That’s really not that much time out of your day and it’s enough to reap many benefits.
I hope you can take these suggestions for breaking your overall goal down into doable monthly tasks and by this time next year feel like you have actually accomplished something. Feel free to come up with your own goals, but if you need some more guidance for your specific situation or someone to check in with along the way to help keep you on track, find a dietitian to work with.
Hopefully you are feeling a little less overwhelmed than you were before.
Healthy wishes and Happy New Year,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
