Americans have once again made eating healthy and getting fit their top two New Year's resolutions for 2019, according to a YouGov poll.
“Making the commitment to better health is one thing,” said Diane Magnuson, a registered dietitian and certified diabetes educator for Athens-Limestone Hospital. “Keeping that commitment is a whole other story. You have to be prepared to put a lot of time and energy into a major lifestyle shift, like eating better to lose weight and establishing an exercise regiment."
Although Magnuson works primarily in diabetics education, her department always sees an uptick in clients this time of year, she said.
Those committed to improving their health should set realistic goals, particularly when it comes to weight loss, Magnuson said. When starting a new diet, she suggests a 500-calorie-per-day reduction. This will result in approximately one pound of weight loss per week, Magnuson said. Anymore than that is neither sustainable or healthy, she said.
“You have to have short-term goals,” Magnuson said. “For most of us, I wouldn't suggest more than 3 percent of body-weight loss as a short-term goal.”
For a 200-pound person, that works out to approximately six pounds per month.
“If you start with a huge goal, you probably won't attain it,” she said. “But when you set incremental goals and make them, you are building success.”
Magnuson has found that her clients often cannot loose weight because their new diet leaves them feeling hungry all the time. Often it's a simple fix.
“You have to drink lots of fluids,” she said. “A lot of times when people feel hungry, they are actually thirsty.”
She recommends four to six 8-ounce glasses of water daily.
Food preparation is another key to success, she said.
“Eating a well-balanced diet with good proteins and lots of fruits and vegetables takes time,” she said. “It may not be as quick and easy as you are used to, but if you take the time to cut up your fruits and veggies ahead of time, you'll always have a go-to snack.”
Vegetables also contain high amounts of fiber, which give the body the feeling of being full while helping move food through the digestive system. She recommends at least 2 to 3 cups of vegetables per day; but there's nothing wrong with having more than that.
Fruit can be tricky because it is high in natural sugar. To prevent consuming too much sugar in one sitting, Magnuson tells her clients to chose single-serving fruits such as apples or pears as opposed to grapes.
Although eating right is crucial to weight loss, Magnuson said studies show the only way to keep weight off is by establishing a consistent exercise regiment four to five times per week for at least 30 minutes per session.
“Not everybody has to go to the gym (to exercise),” she said. “You need to look at your own situation. What time of day are you able to commit to a specific, consistent time? What exercises are you willing to do? Where is the most convenient place to do it?”
Once those questions are answered, Magnuson tells her clients to view each session like a doctor's appointment they wouldn't dare miss.
Weight loss is a long process that can become frustrating, especially when the numbers on the scales aren't budging. To gain perspective, Magnuson has her clients gauge progress by taking monthly measurements.
“Even if the scales aren't moving, you can see the loss as your measurements go down,” she said.
Magnuson said a reduction in measurements "is actually a better indicator of health because it means you are loosing fat.”
Rewards can be a powerful motivator, said Magnuson, who often encourages her clients to think of nonfood-related ways to reward themselves when they reach a wellness goal. Examples of rewards include a massage, mini shopping spree or time with a favorite book.
“The most expensive thing out there is getting sick,” she said. “If we can make it a practice to eat right and exercise, it will have a huge impact on our pocketbook in the long run.”
