New Year. New you. New me. Eat better. Eat less. Exercise more. Go hard or go home. That's the New Year mantra for some.
Oh the pressure! Change can be good and although any time is a great time to make a change, there is something about the new year that sort of just shouts "new beginning!" Instead of making traditional resolutions that somehow or another seem to make their way out of our heads, let's instead start a revolution by changing the way that we think about making changes. It is important to make positive changes in your life and to have goals-things to strive for that will bring you satisfaction once accomplished. However, it is also important to make changes that are sustainable and to set goals that are challenging, yet realistic enough to achieve. When it comes to diet and exercise, our mindset cannot be all or nothing. We must recognize the importance of small changes and how these changes accrue over time. I heard a statistic a few days ago that said that people tend to fall off the resolution bandwagon by the end of January! That doesn't have to be YOU! Instead of implementing a strict diet and workout regimen, try making small, positive changes this year. This way, you set yourself up for success and you are more likely to make a lifelong commitment to your health. Here are 5 changes you can make and stick to in the New Year and beyond: 1. Add more fruits and vegetables to your diet. Yeah, sure, you have heard it a million times, but have you done it?? One way to incorporate a variety of fruits and veggies into your diet is to try "theme eating." Yes, I just made that label up (at least I think I did). Theme eating is picking a color for the day and selecting corresponding produce. For example, if I pick "green," I will make sure to eat a green fruit or vegetable with my meals that day. Some examples might include: spinach in my omelette at breakfast; a bartlett pear with my sandwich at lunch; cucumber slices for a snack; and a green salad with my dinner. Of course, you are not limited to only this color, but organizing your meals this way makes it more like a game and games are fun. If something is fun, you are (I am) more likely to do it. Therefore, making fruits and veggies fun means you will be more likely to eat them! 2. Don't restrict yourself from your favorite treat. There is nothing wrong with having your cake and eating it too. There is something wrong with having the cake and eating it all in one day. Unless of course, you don't mind wearing the evidence! If you say you can't have something, you're likely going to want it more, and when you finally break down, you may overdo it. Instead, eat a small serving of your preferred treat and savor it. When you are finished, dispose of your plate and know that there will be more for tomorrow or another day if you choose. Then, find something else to do. When you know that the food is not off limits, it will seem less difficult to stick to the serving size because you realize that you can enjoy it again soon. 3. Keep a journal. Log your intake and your activity to keep you motivated. It really does work. Who wants to write down that they ate a tub of ice cream and sat on the couch all day? Not saying that you have to write it, but the point is to help you achieve your healthy lifestyle goals. If you happen to leave out a twinkie or two (or maybe it was 3), who are you really hurting? Not your journal! No one even has to see your food diary but you. So, be honest. Journaling will make you accountable and help you to realize just how much or how little you are eating and exercising. Once you have this information, you will be better equipped to make a positive, healthy change! If you are unsure about changes you could make, consult with a registered dietitian ;-) 4. Make working out a part of your routine. Carve out some time each day-10, 30, even 60 minutes-to move your body. If something is a priority in your life, you can and will do it! Sleep in your work out clothes and get in an early morning walk, run, or circuit. Engaging in physical activity before the rest of your day begins ensures that you get it out of the way and avoid making excuses later in the day when you "don't have time" or are "too tired" to do it. 5. Focus on health, not the scale. Weight is highly variable due to water retention, time of day, meal volume, muscle mass, etc. Therefore, the number on the scale can deceive you into thinking that your efforts to be healthy are in vain. When you adopt a regular work out regimen, particularly one that includes strength training, you will build muscle. Since muscle is more dense than fat, your weight will probably go up. However, you will look leaner and fit into your clothes better because muscle is more compact than fat. In addition, you will notice other benefits of your healthy lifestyle, including increased energy, a youthful glow (from the antioxidants and vitamins in your food and from the activity-induced increase in blood circulation), and increased confidence. Cheers to a joyous New Year!
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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