Happy New Year!
We are almost one week into the New Year, and for many, their resolutions are already proving to be more difficult to keep than anticipated. The most popular New Year Resolutions every year tend to be: weight loss, to eat healthier, and/or exercise more. It makes sense, especially in today’s world, that health and wellness is on the forefront of everyone’s mind. Wanting to capitalize and get yourself as healthy as can be is admirable, but the way in which we aim to achieve these goals, this is key. A few tips below can help you get back on track and help you be successful with your resolution.
Work with a dietitian. Registered Dietitian Nutritionists (RDNs) are food and nutrition experts who have completed the required coursework (BS and MS), professional internship, and successfully passed a national certification exam. This is not the case with other nutrition professionals. In many states it is actually against the law to practice nutrition without the RDN certification, so it is critical that if you want to work on your nutrition as part of your New Year’s resolution, that you work with a qualified individual to ensure a safe and effective program that fits your specific needs.
Try not to focus on a number, but rather a habit. Instead of having your goal be “lose 10 pounds in 2 months” or I want to weigh x amount” try to change the perspective and identify some habits that would help you get there. Maybe that is creating a morning routine like taking the dog on a short walk every morning, or eating breakfast regularly. Or maybe it’s eating with family at the table rather than eating in front of the TV every night. Focusing on habits that will help you reach your larger goals makes it feel more doable, realistic, and more likely to make a long term change.
Add vs subtract. This once again is about perspective. Rather than having your resolution be to eat less sweets, maybe instead it could be eat more fruits and vegetables. Or rather than drink less alcohol, it could be drink water at every meal and snack. In these instances we are adding in healthy habits (as mentioned above), that if followed, will naturally result in the reduction of the less healthy habits.
Expect peaks and valleys. No matter what your resolution is, no matter who you work with, and no matter how strict you are, it won’t be a linear line to get to where you want to me. Some days will be harder than others, some weeks you’ll feel like nothing can stop you, and sometimes you’ll feel stuck, this is NORMAL. Let me say that again- it is NORMAL to have hiccups on whatever health journey you are on. What matters most is how you deal with those hiccups. Some simple ways to acknowledge these instances, but also stay on track are as follows:
Find a support buddy/system. This is definitely a role that a registered dietitian can help fill. Additionally, maybe it’s your significant other, a brother/sister, best friend, or even a parent. Find someone that is willing to help hold you accountable but also support you when you are having a rough day or week and celebrate with you when things are going well. Having someone to talk through how you are feeling, good or bad, is a huge help.
Identify an outlet. When things go bad, how do you cope? It’s normal to cope by staying in bed, having a relaxing day on the couch, or reaching for your favorite sweet treat or salty snack. While it’s ok to have a day like this every now and then, identify some other alternatives. Have a good book to read, listen to a new podcast, go for a walk with a friend (furry or human), or write it all down in a journal. These methods will often help you get back on your feet and back on track quicker.
Detox and Cleanses. I think most registered dietitians would agree that the words detox and cleanse tends to send a shiver down our spine. Especially around this time of year, both tend to be extremely popular. Most detoxes and cleanses are short-term and typically involve some sort of smoothie or juice and herbal supplement mixture- both claiming to “reset” your body. Oftentimes, these diets tend to eliminate the need for real food and promise a healthy gut and weight loss as a result. I am here to tell you, you do not need some fancy expensive detox to help you reset, in fact, your body does this already with the function of your liver and kidneys. Additionally, any weight loss you see as a result of a cleanse is most likely water weight, and as soon as you come off the cleanse, the weight will add right back on. So, rather than invest in these, invest in other nutritional strategies to help you create long term success that will result in long term health.
Making a change is hard, but you can do this! Try to keep it simple and ask for help when you need it.
-Brooke