Happy New Year & Hello 2021 Reset!
Amber Odom, RDN, LD
January is notorious for being the month we get inundated with diets and gym membership specials and ads. You know what I’m talking about… the ads that promise 30 pounds of weight loss in a month. Sure, you can lose some weight, but can you sustain the strict diet? We all know the answer to that…and most likely when you stop the diet, you will gain all the weight back and then some! Don’t let yourself fall for this trap, but rather think of this as a time to RESET and get on track with a healthy plan you can sustain long-term. Try taking these 10 steps toward developing healthy habits you can maintain throughout the year and the rest of your life.
- Start your day with breakfast.
The word breakfast means to “break” the “fast” and studies show that doing so can help us make better food choices preventing over-eating later in the day, improve memory and concentration and help boost metabolism. Skipping breakfast could be a missed opportunity to meet nutritional needs. Try a bowl of oatmeal topped with berries and nuts or grab an English muffin topped w/nut butter and a fruit. If you’re not a breakfast person try drinking your breakfast with a smoothie (try my smoothie recipes!).
- Plan ahead for quick lunches.
The more meals we can eat from home, the better (nutritionally and financially)! Try taking leftovers (lean protein & veggies) in a whole wheat wrap or add protein to a salad.
- Add an afternoon snack to your regular meals.
Think of this as another opportunity to boost metabolism and control portions at dinner. Avoid the afternoon trip to the vending machine or candy bowl and try a 100 Calorie Pack or 1 oz. bag of nuts and a piece of fruit. The nuts are heart-healthy and will help you stay satisfied until dinner time.
- Use small plates.
To avoid the effects of the “clean plate club” use a smaller plate. A healthy dinner should fit on a 9-inch plate. You could even try using kid-sized plates to help decrease portions.
- Balance your plate.
At each meal your plate should consist of ¼ lean protein, ¼ whole grains, and ½ vegetables and/or fruit.
- Stay hydrated.
Don’t confuse hunger with thirst. Drink a glass of water when you feel hungry. Oftentimes we think we’re hungry when really we are dehydrated.
- Start moving.
Regular physical activity can give you heart health benefits and help you lose weight. You can start by walking, park in the back of the parking lot at work or at the store or take walk breaks if you’re working from home. This will ensure you get in two short walks a day and decrease stress. Increase gradually with a goal of 30 minutes five times per week.
- Prioritize sleep.
Sleep deprivation alters levels of hormones in your body that regulate hunger, causing an increase in appetite.
- Set small goals.
Start with small changes toward a healthier lifestyle, and over time those small steps add up to achieve big results. Think progress, not perfection!
- Find an accountability partner.
Ask a family member or friend to help you stay accountable to your goals. Your dietitian can help you set up an individualized plan and keep you on track with healthy habits to meet your personal goals.
~Amber
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