Easing into the year of new beginnings can be difficult to get back on course. If you are tired of starting over, don’t give up.
Start 2023 right with a healthy diet and be stronger than your past excuses. Rather than thinking about your New Year resolution as something you have to do, you can make it about becoming someone you want to be.
“We know that food can work for you, and it can work against you and people are motivated to try to control what they can control,” said Kelly Anne Erdman, Registered Dietitian.
Registered Dietitians focus on the importance of making informed food choices and developing sound eating and physical activity habits “One of the most challenging but satisfying things we can do in life is learning to enjoy the process.” Creating a balanced diet involves plenty of fruits, vegetables, grains, protein and healthy fasts to your plate to give your body the variety of nutrients it needs.
Key considerations about planning and following your New Year Diet Resolution includes:
Realistic goals. Make sure you’re ready, long-term changes such as weight loss takes time and effort and commitment.
Be accountable to yourself. Plan to track your progress with changing your lifestyle habits, such as healthy eating and physical activity, using tools such as cellphones, activity counters, nutrition analysis Apps and online journals. Tracking your progress helps you spot your strengths, find areas where you can improve, and stay on course.
Healthy habits take a village. Reach out to people who will listen to your goals, participate in physical activities with you and also share your intention to live a healthier lifestyle.
When you declare your goals to other people you are more likely to sustain your journey and get encouragement. “We make better choices when we’re being supported, and this will help you to keep your accountability, not because you’re reporting to them, they are rooting for you along the steps you are taking and showing in your commitment,” said Kelly Anne Erdman.
Be Active. While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you cannot cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
Get your weight loss started with these tips:
- Eat at least four servings of vegetables and three servings of fruits daily.
- Replace refined grains with whole grains.
- Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
- Cut back on sugar as much as possible, except the natural sugar in fruit.
- Choose low-fat calcium rich foods and keep your intake of lean meat and poultry to limited amounts.
See an expert
If you’re considering resolutions in the New Year – like eating healthier, starting a new exercise routine or losing weight, book an appointment for a Proactive Health Assessment. Our team can help guide you on how to make changes in your lifestyle in a way that’s manageable and healthy for you. Due to different differences with metabolism and environments, dietary challenges differ for everyone. Seek help from an expert to determine any underlying issues and offer the appropriate assistance.
Kelly Anne Erdman, Registered Dietitian provides nutrition counselling through virtual and telephone sessions; the initial appointment is $155 and follow up appointments are $80. Current INLIV clients can also use their health credits for these sessions. The nutrition sessions can also be covered by third party insurance providers. You will receive practical guidance and advice on your nutrition and mindful eating habits. The sessions will include an individualized plan pertinent to your health, habits and goals.