If you are still keeping up with your resolutions, you have made it through a month. Congratulations! You are almost half way to forming a habit.
If you resolved to lose weight or get healthy this year, here are some tips to make the remaining month a little easier. If you haven't made a resolution yet, it isn't too late (it's still January):
1) Take a Nutritional Inventory: write down your goals and strategies and review them regularly. Consider making yourself a contract and signing it. Below are some tips for getting started.
-Make sure you know what your goals are. Write them down.
-Ask yourself what you are currently doing to achieve those goals.
If it is working, keep it up; if it isn't working, try something else.
-Think about the setbacks you have experienced in the past. Think
about what you can do to combat them.
-Need help...we are here for you!
2) Be honest with yourself: you can only make changes if you know what needs to be changed.
-Keep a food log
to find out what you are really eating and when.
Small bites and snacks here and there can add up.
3) Start small: If you jump in and try to change everything in a short time period, you might get discouraged. Make small changes you know you can make, and add more as you go. Here are some examples:
-Get rid of all of the foods you don't really want to eat. If they are
not easily accessible, you won't be as tempted.
-Cook dinner at least once per week, and make enough for leftovers.
4) Include all food groups: Remember you are making a lifestyle change, and balancing your food groups is the first step.
-Complex carbohydrates: whole grains, beans, oats, and cereals will
provide you with energy, fiber, B vitamins and minerals.
-Lean protein: fish, poultry, tofu, cottage cheese, Greek yogurt, and
eggs are essential for muscle repair and building, AND they increase
satiety so you will feel full longer.
-Good fats: olives, olive oil, avocado, fatty fish (salmon, haddock,
trout, and sardines), and nuts transport fat soluble vitamins and
add flavor and mouth feel to foods.
5) Revise your plan: Re-read this list often and remind yourself of the positive steps you are taking and re-adjust the things that aren't. Don't let yourself get discouraged, you can do it!
-Lauren Antonucci, MS, RD, CSSD, CDE,CDN
5) Review your plan regularly: re-read this list regularly to remind yourself of the steps you are taking and re-adjust the things that aren't working. _Lauren Antonucci, MS, RD, CSSD, CDE, C