New Year, Better You 2020!

So you made a New Year's resolution to lose weight like the rest of us, but research shows that most resolutions go down the drain within the first month or two after January 1. Staying on track is tough, but it’s not impossible. To optimize your chances of reaching your goal, you’ve got to actively set yourself up for success. 

Set Realistic Goals
Remember, it did not take you 2 weeks to gain those extra 35 pounds so it definitely will not take only 2 weeks to lose it all! You gradually gained the weight over several months and even years, so always remember that you’re in this for the long haul. It will take time to create new, healthy habits which will eventually turn your “diet” into a truly healthy lifestyle! Keep in mind, healthy fat loss is 1-2 pounds a week. 

Meet Mini-Goals
Make small changes every week, and they will add up in time. Commit to making weekly changes that will help you down the road. Here are some examples of weekly changes you could incorporate into mini-goals:

• Week One: Drink 8 glasses of water per day.
• Week Two: Walk 30 minutes twice this week. 
• Week Three: Replace one processed food with one fresh item (swap chips for fruit). 
• Week Four: Eliminate fried foods. 

Be Consistent
One bad meal won’t torch your efforts, but habitual poor choices will. The best way to look at food is as a "sometimes food" and not a "never food". Choosing healthy options the majority of the time, with a few indulgences here and there, is more sustainable than an “all or nothing” mentality.

Do Not Cut out Entire Food Groups
Another way to sabotage your weight loss efforts is by cutting out entire food groups. Many times when people make New Year's resolutions, they cut so much out that they can’t sustain it for any length of time. The whole point of making a resolution in the first place is to implement healthier habits that will stick in the long term. Consume everything in moderation for healthier and more sustainable results.

Decide what is best for YOU and YOUR body
It is tempting to fall into the trap of doing what is popular. Your best friends may eliminate gluten, sugar, dairy or processed foods in order to reach their goals. However, this may not be problem areas for you and eliminating these foods may not be your magic solution. Your best bet is to determine what will work for you now and continue five years down the road. In doing that you will find the "magic" that works for you. 

Document Everything
Keep a detailed record of your weight loss, dietary intake and how you are feeling. By keeping this wellness journal, you will be able to truly see what you are consuming, where your problem areas are, and what your emotional state was at that time. Paying attention to this will help you maintain your weight this year by creating awareness to foods that benefit or sabotage you. 


Julie Fortenberry, RDN
STPH Diabetes Education