New Year, New You

How do I keep on track?

Ten days into the New Year, many of us are starting to reevaluate our resolutions. 

Many of us are asking:

• Did I set too big of a goal for weight loss? 
• Can I really work out this much?
• Should I really be eating this little? 
• How can I make kale tasty?

I know a lot of us like to take on a little too much, too soon.  I know that I am starting a new job, trying to train my dog, attempting to make it to Pure Barre four times a week, and being a little better about my diet.

Here, I’ll offer a few words of wisdom about weight loss and a few ideas to help you keep feeling great about your resolutions throughout the year. 

Jumping into a new diet plan or exercise routine may help you lose weight initially.  Keeping the weight off and maintaining that weight can prove a bit more difficult.  Losing weight or even preventing weight gain can help improve your health.  The amount doesn't even have to be that much; researchers have found that by losing a relatively small amount of weight (5 percent to 10 percent of your body weight) can reduce your risk for long-term health problems like diabetes and cardiovascular disease.  Losing weight may also help lessen the stress on your joints, help you reduce the amount of medication you consume, and improve your cholesterol levels and blood pressure. 

Whether you've lost pounds before and gained them back or if you've only now decided to reach a more healthy weight, here are a few basic guidelines to help you in your efforts:

• Find a healthy eating pattern that works for you. This can be as simple as following My Plate where there's a focus on getting the nutrients you need through lean proteins, fruits and vegetables, whole grains, and low-fat dairy products. The Dash, TLC, and Mediterranean diets were ranked as the best diets overall in U.S. News & World Report.  These diets are easy to follow, emphasis good nutrition, and won't make you hungry.
• Focus on energy balance.  In order to lose weight, you will have to burn more calories than you consume.  To lose a pound a week, you will need to burn at least 3,500 calories each week or 500 calories each day. Pay attention to what you are eating by reading nutrition labels, practicing portion control, and logging what you eat and how much you eat in a food journal.
• Adding exercise will help you burn calories, but usually not enough to cause a significant calorie reduction.  You should be getting 30 minutes of moderate to vigorous activity each day. In order to reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. Regular exercise will help your efforts, but eating the right amount of food will go a long way with weight loss. 

Focus on eating smart and moving a bit more this year and you should be able to keep those resolutions.  Let me know if you have a more specific question you would like answered. For a few ideas of how to cut those calories, visit Eat Right!