The New Year is here and all sorts of resolutions are prime conversation topics. Each year, two of the most talked about resolutions are diet and fitness, both of which are necessary for weight loss. People vow to change their diets or exercise more at the beginning of the year because it is a time to start fresh.
The New Year is a time for new habits to take hold, but it can be difficult to make a lot of changes at once. Some people throw away all of their junk food and swear to only eat healthier foods. If they don’t have a plan in place, they may be back to junk food within no time. It is best to make a list of dietary changes and check off small changes with each passing month. Three dietary changes a month is a great number to achieve. When you space out your dietary goals, habits can form and you’ll be able to maintain your new diet.
Keep Your Resolutions Throughout The Year
Let’s say that you decide to cut out 100 calories a day in January. If subtracting 100 calories from your daily diet each month is one of your monthly goals, you may be down to 1,500 calories a day by the time May comes. You’ll be eating smaller portions and have the opportunity to lose up to a pound a week. Before you get ahead of yourself, you have to think about where you will subtract those calories. Perhaps you have emotional eating tendencies and want to work on not resorting to sugar when emotions take over. Think about which three items you want to work on with each passing month.
Make Three Small Changes Each Month
A lot of people have the desire to cut back on their sugar intake. Excess sugar consumption can lead to weight gain and sugary treats are typically high in calories. Your January dietary changes might be:
- I am going to cut my soda intake in half.
- When I want dessert, I will have freshly cut fruit instead of cookies or ice cream.
- I will buy unsweetened yogurt instead of pre-sweetened yogurt. You can also opt for non-dairy yogurt as the year goes by.
In January, you may want to focus on reducing your fat consumption. Think about the following options to reduce your fat intake:
- I will make my own salad dressings at home instead of buying store bought dressings.
- When I eat out at lunch, I will opt for the side salad instead of chips or fries.
- I will have my coffee drinks made with non-dairy products (almond milk, coconut milk, or cashew milk) instead of regular dairy products.
If you want to work on controlling your portions in January, your dietary changes could be as simple as:
- When I go out to eat, I will only eat half of my meal and save the rest for later; or I will get a salad as an entrée.
- I will use smaller plates to control my portions.
- I will weigh my food for correct portions to make sure I am sticking to my goals.
Each person’s goals will be different, but the important thing is to make small changes as the months go by. Habits will form as you settle in to your changes and then you can build on your success throughout the year. What are your resolutions and how do you plan on achieving them? Let us know in the comments.