Shari Duncan

Fresh Start Solutions: A Healthy New You for the New Year
Shari

by on Dec.26, 2011, under General HEALTH, General Nutrition, Motivation, Weight Loss

Quick fixes don’t exist for long-term health. Slow and steady wins this race.

We are creatures of habit. To make health-conscious changes, the changes have to fit in with our habits.

Have you ever changed, or tried to change, the way you eat? While you may want to change your diet, it can feel too hard and time-consuming. And when you are busy with work, family…life, there is just no time for added complication, right?  But, it’s the New Year and you are making a promise to start (and stay) on a strict diet to lose weight, but are you just setting yourself up for more frustration and failure…again?

Shifting to healthier eating habits can seem complex.   Nutritionists tell you, “Eat more vegetables; reduce your saturated fat; watch the sugar; buy organic; avoid trans fats; get enough calcium; eat low carb; high protein…”   On and on it goes.

Little wonder most people put off changing their diet…or opt for trendy rapid weight loss plans.

You already know that commitment is crucial for success; so you consider one of the popular commercial diet programs that promise quick and easy results. This craving for instant gratification is why people gravitate to fad diets. Unfortunately, (and statistically); these plans don’t let you MAINTAIN weight loss.  Once you “go off” the diet, and return to old ways, the bad habits return along with weight gain and associated health issues.

But no need to feel discouraged.  Small, incremental changes are the key to success. Health altering changes simply involve re-education to meal options that promote consistency while keeping your body filled with nutrition.    It is more a mind-shift and a behavior change, not a diet.  Learn to change the behavior you are used to and focus on building habits of living that improve your life.

Shift your attitude to viewing food as a fuel to sustain life and not something that controls your quality of life. We all have different body compositions, likes and dislikes, and finding success in making healthy lifestyle changes is a process that will take a little time and experimentation. Start with small steps and before you know it, the small changes add up to become part of a healthy new lifestyle.  For example, when you wake up tomorrow instead of skipping breakfast, eat a small meal consisting of healthy carbs, protein and a little fat. Do this for a week. Once this works for you with little effort, it will be time to make another small change.

Eat Real Food (and less of it)

No matter what diet you follow, make sure most of it comes from food without bar codes. Whole foods, with minimal processing and preservatives are best. Concentrate most of your shopping time around the perimeter of your grocery store.  Chances are the fresh produce, whole grain breads, meat and seafood departments, and dairy cases are around the perimeter of the store. Then dip into the isles for staples, like oatmeal and olive oil.  And you don’t need nearly as many calories as you think you do. Most women will lose weight (or maintain it) on 1,250-1,600 calories and most men between 1,500-2,000. Cutting calories by about one-third is also one of the best strategies for living longer.

Suggestions for the New Year / and a Healthier New You:

  • eat more fruit and vegetables
  • have a better awareness of your eating patterns and how to make your diet work for you
  • try some different foods and increase the variety in your diet
  • be on the way to controlling hunger and the portions you eat
  • work out some strategies for eating well when you’re busy

Follow these eight rules of eating, and you’ll more easily manage your weight and improve your nutrition From YOU: The Owners Manual by RealAge experts Micael F. Roizen, MD and Mehmet C. Oz, MD.

http://www.realage.com/food/8-ways-to-improve-nutrition

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