Experts: Don’t bite off more than you can chew with resolutions for the new year
We’re on the cusp of a new year, and over the years, losing weight or getting fit has topped the list of annual resolutions across the nation.
According to a survey done by offers.com, they will once again top the list in 2019.
About 38 percent of people plan to make exercising/losing weight their number one resolution, which is down from 41 percent in 2018.
But sticking to the resolution long term presents a challenge for the majority of people who set out with determination and good intentions.
Krista Boyer, psychologist with Connellsville Counseling and Psychological Services, said the most probable reason that people don’t make it too much longer than a month in keeping up with their New Year’s resolutions is simply because they bite off more than they can chew.
“I go to yoga regularly, and at the beginning of January you can barely find a space to fit your mat,” she said. “I deal with it for a week or two, but by the end of the month, it’s almost back to normal.”
Boyer added that research shows fewer than 10 percent of individuals are able to keep their resolutions for more than a couple of months.
“They make these big lofty goals and aren’t considering the fact that when you become stressed, you tend to revert back to your previous behaviors,” she said.
Also, when people have a setback, they tend to give up altogether.
“You need to be realistic with your resolutions,” Boyer said. “You can have a long-term goal, but you should break it down into more manageable pieces. If your resolution is to lose weight, maybe you focus all of January on just drinking your necessary water intake each day and then move on to another step in February.”
Tabby Horvath, coordinator at the John P. Murtha Wellness Center at Highlands Hospital in Connellsville, said she feels like people defeat themselves when making their resolutions.
“The problem is most people look at exercise as a chore such as cleaning or doing dishes, but they are missing out on the stress-release side of it,” she said. “Our minds are always racing with things that need done, and one more thing is just too much, so exercise appears to be that one more thing that we cannot find time to do.”
Boyer said she tells her clients that their goals should be SMART, meaning specific, measurable, achievable, realistic and time-bound.
When it comes to the eating healthy part, Heather Thompson, RD/LDN with Uniontown Hospital Nutritional Services, said in general, people need to enjoy a variety of foods from all food types.
A good general rule to use is filling half of your plate with fruits and vegetables, and splitting the other half between whole grains and lean proteins, she suggested.
In fact, Thompson said the following should be part of your everyday routine: Do not skip breakfast, include more unprocessed foods into your day, include more whole grains to meet your recommended daily allowance of fiber, make most of your meals at home, avoiding eating out as much as possible and drink lots of water.
Fad diets pop up all the time and while some work, such as the Keto Diet that eliminates carbohydrates, Thompson said following diets that eliminate food groups entirely forces you to miss out on essential nutrients your body needs.
“Most fad diets are not sustainable in the long run, which is how most become ‘yo-yo’ dieters,” she said. “They may produce results – even fast results – but they also aren’t realistic or healthy changes for someone’s long-term overall health.”
There are people out there who are just looking to get healthier this year, and others who definitely want to see some pounds slip away, Thompson said, adding the approach to losing weight is different for everyone.
“Identifying the behaviors that may be making you gain weight or inhibiting you from losing weight, and then changing them, is the key to progress,” she said. “Start by changing one of these habits at a time and replacing them with a good one. For example, if you drink a 20-ounce regular soda with lunch every day, try replacing that with water or unsweetened tea.”
Also, to avoid becoming bored, Thompson said it’s important to incorporate a variety of foods instead of eating the same thing day after day.
“There is more than one way to eat chicken breast,” she said. “Utilize the internet to get creative with your foods.”
And don’t deny yourself a sugary treat every once in a while.
“It’s okay to make unhealthy choices sometimes, but be smart,” Thompson said.
Some strategies to avoid overdoing the unhealthy eating include not skipping meals and eating fiber-rich foods to keep your hunger in check.
“Eat small portions,” Thompson said. “Using smaller plates allows you to put less food on your plate, encouraging proper portion sizes, and wait 10 to 15 minutes before going back for seconds to see if you are really hungry.”
Also, stay active.
“Go for a walk after dinner to keep you moving,” she said. “This will also help with digestion.”
Whether you’re looking to start exercising for health benefits or weight loss, Horvath said there is definitely a difference in the exercise regimen.
“The person trying to lose weight has to exercise at a higher intensity,” she said. “They really need to put their head in the game. The person just trying to be healthy can stay at a moderate pace on the different machines.”
Those looking for a total body workout who might not enjoy group exercise should follow a routine where you warm up for five minutes, maybe just walking on the treadmill, then pick up the pace to a light jog if you are able to for another three to five minutes.
The American Counsel of Sports Medicine (ACSM) recommends 150 minutes per week of exercise. Therefore, 30 minutes five days a week is a good way to break it down, Horvath said.
“I have many members who have ailments or illnesses that have been improved through exercise,” she said.
Horvath cautioned that if you are a beginner, you should start out slowly.
“The risk of injury is high if you try to do too much too quickly,” she said. “You have to try things and see what works best for you. Exercise is not one-size-fits-all.”