Struggling with your weight loss resolution?

Finding yourself in the real challenges of meeting your New Year's resolutions for weight loss? The hope of instant and dramatic changes from the excitement of New Year's may be wearing off. But take a minute to reflect on even the smallest improvements or to set new goals for the rest of the year. Weight loss is a popular personal goal and is often discussed in terms of obtaining your desired look -- but can have great effects on your health. A loss of even 5% can lead to significant gains in overall health and often improve or resolve chronic conditions such as sleep apnea, hypertension, diabetes, urinary incontinence, mobility, depression and anxiety. Nutrition is one of the most vital factors in weight loss. How can you modify your diet for a healthier life?

Focus on Nutrition

Although one particular diet is not statistically greater than another, the common quality of successful diets is the ability to stick with your lifestyle changes. Adherence is the greatest predictor of success. Choose healthy dietary changes that you will be able to sustain and slowly build upon.

• Choose whole foods: focus on fresh fruits, vegetables and lean meats. Minimize any processed foods or added sugars.
• Lower carbohydrate count: avoid extra carbohydrates and choose those from whole foods rather than refined grains and sugars
• Higher protein intake: protein helps keep you more full for longer periods of time
• Healthy portion sizes: prepare your serving sizes ahead of time. Use scales or measuring cups to help determine appropriate amounts.
• Eat for the right reasons. Ask yourself if you are eating because you are hungry or for another reason such as stress or boredom.
• Set consistent eating patterns. Start your day off with breakfast to keep yourself satisfied and to keep your metabolism active.
• Be prepared: Have healthy meals or snacks ready for your busy moments. These could be fruits, nuts, vegetable, string cheese, or Greek yogurt.

Set Goals

• Make up your mind: Write down your motivations for losing weight including all of the benefits of weight loss. Share your goals with others for accountability.
• Reflect on your current eating and exercise habits: may include a food diary or barriers (doughnuts in the breakroom, stress eating). Think of ways to incorporate more physical activity into your day, with a goal of 150 minutes per week.
• Set achievable goals that are specific. For example: "I will walk for ten minutes 3 times a day" rather than "I will walk more."
• Surround yourself with support: fill your fridge with healthy foods, spend time with encouraging loved ones, become involved in a local gym or program to support healthy lifestyles.

As you begin your healthy lifestyle changes, consider reading through the very helpful and informative resources created by the CDC (two links provided below). If you have further questions or concerns, our office at Reid Family & Specialty Care would be happy to set up a time to talk with you. Best of luck on your pursuit of a healthy life!

Related links:

https://www.cdc.gov/healthyweight/tools/index.html

https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html