Dieting is the number one New Years Resolution that we hear about every year. A lot of people have the desire to stay fit and eat healthier for the New Year! The sad part is we also hear about people who did the distance for about the first two months and then the resolution dies.
January 1-7 is National Diet Resolution Week! It’s not about fasting or dropping massive pounds. This week is about the types of foods you choose to put on your plate & staying active.
Now people that know me personally will say I have never been on a diet and have no need for it so I should probably shut up! But the fact is that you don’t have to be a larger person to want & maintain a healthy lifestyle. There are so many categories of healthy that I am lacking in. In addition my son battles with childhood obesity and we walk this journey together everyday.
So in an effort to share what we have learned from the dieticians and nutritionist, and to embrace National Diet Resolution Week here are some steps that we have taken to change our eating habits.
Make A Tangible Goal
Nothing says disaster than an unrealistic goal. Goals should be measurable and rewarded in steps. In my case my baby needs to loose 12 pounds and reduce his Body Mass Index by his anniversary date. So we have one year to shed 12 pounds. You may think that’s easy but for someone who has a genetic disposition to be larger in size its not that easy. So every month when we visit the nutritionist we get a small token of “good job” like a sticker or maybe a small toy. For an adult maybe a manicure or a movie would do the trick!
Planning & Practice Make Perfect
Planning makes life and goal keeping a lot easer when you can pinpoint exactly what you are supposed to be purchasing from the grocery store and planning meals. It allows you to avoid all impulse purchases and hold yourself accountable if you stray from the plan. We use Menu Planner to keep us on track.
Change Your Plate Size
So with the forward movement of eating healthy and the changing from a food pyramid to plate the size of the plate should change too! When I was growing up we always had the four-piece table setting and used the small plate for salad and the large plate for dinner. Then our parents would tell us that we couldn’t get up unless we ate all of our food. In a Caribbean household that plate is a hefty size.
I have since dropped the habits of my parents and we use small plates for everyone! We also practice waiting 20 minutes before getting up for seconds because that’s how long it takes the brain to recognize if you are full or not (FACT). During this time you can have great conversation sitting around the dinner table sans the TV.
Pair Your Foods
If you feel for a sweet treat know that everything is okay in moderation. Pair that sweet sugar or carb with a protein to counter act the spike in blood sugar. This is helpful for those prone to diabetes. So in my home we cut candy and soda but we still have some cookies lingering around that we may smear with peanut butter for a tasty bite while keeping our body in balance.
We all know this but very few of us successfully drink 8 glasses of water a day. All I can say is just try your best! Water is great for flushing the body of impurities and keeping us hydrated. I have tried flavored water but don’t enjoy it so much. I have found one product that I fell in love with but can’t find in local markets called MASH. I would drink this all day and night if I could.
Move That Body
Keep active! Even 30 minutes a day of something truly simple can improve your energy level, circulation, endurance, stamina, and overall health. My son has committed to playing Just Dance or Wii Fit for an hour a day to attain his weight loss goals. It’s a video game; it’s fun and keeps him moving. I have a simple trick of doing leg lifts while I brush my teeth. While I cook I may do arm circles or knee bends. Its small and simple but keeps me in motion.
I hope this motivates you to get past National Diet Resolution Week and stay consistent with your goals!
Happy New Year!