New Year, New You!
By Melanie Mitchell, Dietitian
With the New Year come new resolutions! Approximately 40% of Americans resolved to lose weight in 2017 and only 8% were able to maintain their resolution. If your resolution is to lose weight in 2018, I would like to offer a deconstructed approach to your weight loss goal. In other words, break your ultimate goal into small changes that you can make in your diet and exercise regimen that will trickle into weight loss. When you are making your smaller goals that will ultimately lead to weight loss, consider the fundamentals of a healthy diet.
First, know your calorie budget. Most moderately active men need between 2000-2500 calories per day and moderately active women need 1800-2000 calories per day. A realistic goal of 1-2 pounds of weight loss per week is sustainable. Simply, subtract 500 calories per day from your usual intake through simple diet adjustments, exercise, or a combination of the two. Small steps such as swapping your typical breakfast sandwich and latte with oatmeal and black coffee can be the difference of 300-400 calories. Also, beware of programs that offer rapid weight-loss including meal replacement regimens and fad diets as they may work in the short-term, but in the long-term participants tend to regain the weight lost.
Second, create a healthy relationship with food. The failure of fad diets is that they do not address the individual’s relationship with food. Take an inventory on when you eat and why. Are you actually hungry at 8pm or do the chips look good because you are bored? Understand what may trigger you to overeat or choose unhealthy habits and make adjustments in those behaviors. For example, if your go-to during stressful times is chocolate, take a walk instead. Reward yourself with activities rather than food.
Lastly, make healthy food choices. A well-balanced diet is one rich in fruits and vegetables as well as plant based proteins such as nuts, seeds, and beans. Limit refined carbohydrates such as cookies, crackers, and snack foods while focusing on fiber-rich whole grains, pastas, and cereals. Protein plays an important role in our health, however only 20% of our calories should come from lean protein sources including fish, turkey, chicken, and low-fat beef. Fat is another necessary nutrient, but unsaturated sources like oils and avocados are better for you than saturated fats found in fried foods and animal fat.
Starting with the basics can help you construct a plan to achieve your weight loss goals. Reach out to friends and family for support as you work toward your resolutions. There are dietitians and exercise physiologists in the community that would also be willing to help you along the way. Good Luck!
First, know your calorie budget. Most moderately active men need between 2000-2500 calories per day and moderately active women need 1800-2000 calories per day. A realistic goal of 1-2 pounds of weight loss per week is sustainable. Simply, subtract 500 calories per day from your usual intake through simple diet adjustments, exercise, or a combination of the two. Small steps such as swapping your typical breakfast sandwich and latte with oatmeal and black coffee can be the difference of 300-400 calories. Also, beware of programs that offer rapid weight-loss including meal replacement regimens and fad diets as they may work in the short-term, but in the long-term participants tend to regain the weight lost.
Second, create a healthy relationship with food. The failure of fad diets is that they do not address the individual’s relationship with food. Take an inventory on when you eat and why. Are you actually hungry at 8pm or do the chips look good because you are bored? Understand what may trigger you to overeat or choose unhealthy habits and make adjustments in those behaviors. For example, if your go-to during stressful times is chocolate, take a walk instead. Reward yourself with activities rather than food.
Lastly, make healthy food choices. A well-balanced diet is one rich in fruits and vegetables as well as plant based proteins such as nuts, seeds, and beans. Limit refined carbohydrates such as cookies, crackers, and snack foods while focusing on fiber-rich whole grains, pastas, and cereals. Protein plays an important role in our health, however only 20% of our calories should come from lean protein sources including fish, turkey, chicken, and low-fat beef. Fat is another necessary nutrient, but unsaturated sources like oils and avocados are better for you than saturated fats found in fried foods and animal fat.
Starting with the basics can help you construct a plan to achieve your weight loss goals. Reach out to friends and family for support as you work toward your resolutions. There are dietitians and exercise physiologists in the community that would also be willing to help you along the way. Good Luck!