This year I’m going to lose weight!
HAPPY NEW YEAR! WITH THE NEW YEAR COMES NEW YEAR'S RESOLUTIONS.
Are you one of the 76 percent of Americans who make weight loss their goal? Are you one of the 30 percent of Americans who have gained and lost the same 25 to 30 pounds throughout their lifetime? Those who make losing weight the focus tell themselves, “This year I’m going to lose weight.” A shift in focus could be, “stop gaining weight.”
Adults tend to gain one to two pounds a year naturally as our metabolism slows. Those may not seem like much, but it adds up over the years. For some, weight gain is slow and steady, and for others, it may come all at once–for instance, over the holidays, one may gain two to seven pounds.
The weight gain can be for many reasons, such as lack of willpower, gluttony, hormones, health conditions, changes in social conditions, lack of activity, to name a few.
Let's take control to stop weight gain and maybe even lose a couple of pounds.
First step is to have a plan and be mindful of all the food you put into your mouth. Try keeping a food diary for at least a week to help you identify problem areas and to be held accountable.
Portion control with well-balanced meals, aims for three ounces of meat or protein–about the size of a deck of cards–choose a whole grain, fill up with vegetables, and have a piece of fruit as dessert.
Make every bite count by choosing nutritious foods. Avoid those foods with empty calories that can be packed on your waistline.
Identify your weak points during the day when you reach for food or extra calories, like midafternoon or late night.
Limit temptation by leaving the less healthy foods at the store and stocking your pantry with healthier options.
Get moving to burn more calories. Find an activity you enjoy and can do regularly. It is best to move 30 minutes a day. Don’t have time? Researchers have studied the impact of taking a five-minute burst of exercise, such as walking fast at least twice a day, within your 30-minute goal, which improves cardiorespiratory fitness.
Different strategies work for different people.
Figure out what works for you and your body. Start slow and steady to make healthy habits that stick. Know that making these changes needs to lead to a lifestyle or become a way of life. It’s not enough to make healthy eating choices and implement exercise routines for just a few weeks or months.
You may have setbacks on your weight loss/maintenance journey, so don’t give up, just get back on your plan. There are many choices along a weight loss journey so always start out with discussing with your physician. A referral to a registered dietitian would be beneficial. Many in-person or remote options are available.
Your hard work and effort will be well worth it!
And as always “Enjoy the taste of eating right.”
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
