New Year’s Eve ushers in the most popular time of year to go on a diet. But rather than resolving to “never eat ice cream or fries again,” it’s best to make small and consistent changes. Folks who force themselves too far into deprivation mode are bound to fall off the wagon right around Super Bowl Sunday. Successful dieters — who lose weight and keep it off for the long haul — practice healthy eating and exercise habits all year long.
Here are five food resolutions to help you lose weight and improve your health in 2015.
F: Freshen up your food life
Discover the delicious bounty of healthy food. Try garden-fresh varieties of greens and peas you may have never tasted before. Enjoy roasted sweet potatoes. Savor the heart healthy fats in nuts, olive oil and avocado. Eat fish at least twice a week for good health. Avoid foods with high levels of sodium and sugar.
R: Recognize barriers
It’s tough to say “no” to food favorites like fried chicken and pecan pie. So, know your splurge foods and resolve to enjoy them in smaller quantities.
Challenges come in many forms. It might be a friend or a relative pushing you to eat another brownie. Here’s what you say, “I’d love the recipe! Thank you for offering.” Set your boundaries, and throw in a compliment. That’s showing them Southern grit with a little grace.
E: Enjoy the taste of eating right
Add low-cal flavor with mustards, horseradish, vinegars, cocktail sauce and salsas. Protein-packed cottage cheese or Greek yogurt, broth-based soups, veggies, fruit and whole grains fill you up without filling you out. Add a slice of lemon to help you drink more water. Choose unsweetened tea but add a splash of sweet tea to improve the taste.
S: Start new habits
Keep a list of what you’re eating for a few days. Be specific on amounts. Use measuring cups to become familiar with portion sizes. Dieters who keep a food and fitness journal lose as much as three times more weight.
Slow down to speed up losing. A diet study at the University of Rhode Island found that women who slowed down when they ate not only enjoyed their food more but actually consumed 70 fewer calories per meal.
H: Have a plan
Eat breakfast. Schedule time to take a walk or go to an exercise class. If Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. Successful long-term weight control is a balancing act.
Cheers to a happy and healthy new year.
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