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12/29/2004 New Year's Resolutions! All those promises of change we make each year, for many of us weight control is at the top of the "to change" list. Needing resolve to make a lasting change? Rose Stoia EdD,RD has written a wonderful article with tips and ideas on how to make a long-term commitment to weight control. 3 John 2 “Beloved, I wish above all things that thou mayest prosper and be in health.” Jesus wants us to be in good health. How else can we communicate with Him effectively? Do you want to learn a healthy lifestyle? Do you want to start out the New Year learning how to control calories for good?
The holidays are over. The fancy Christmas cookies, Grandma’s creamy homemade fudge, and even most of the candy canes are gone. Now is the time for long-term commitment to controlling your weight.
Dropping pounds should not consume your every thought. Instead, slip it into your life as a regular part of your everyday routine. Do not let guilt override your common sense; guilt is a very inferior motivator. Instead, keep track of your successes, remind yourself of your accomplishments, and above all – be good to yourself.
1. Do NOT fall for the latest 2005 “Lose weight fast” scheme. If they worked, why do we need a new one every month?
2. Do be REALISTIC. If you set unrealistic goals you will fail before you get started. You did not put on this weight in a month – it won’t come off in a month.
3. Discover EXACTLY how much you eat and what you eat. Keep a THREE-WEEK DIARY of everything you eat or drink. Yes, you read this right – three weeks. This may be the ONE MOST IMPORTANT THING you do to control your calories. Sure it takes time, but it is worth every minute.
PORTION SIZES are so significant at this step in your plan. Following is a list of recommended serving sizes from the major food groups:
(Please note: For how MANY servings a day from each food group, refer to the Food Guide Pyramid.)
Protein – for lacto-ovo-vegetarians and vegans,
o Meat analog or “substitute” – 2-3 ounces (the size of a deck of cards)
o ¾ - 1 cup legumes
o 1 cup tofu
o 4 tablespoons peanut butter or nut butters
o 2 large eggs or egg substitute
o 2/3 cup nuts
Dairy
o1 cup milk or fortified soy milk
o1 ½ ounces of cheese, nut cheese or soy cheese (the size of two dominoes)
Vegetables
o 1 cup raw
o ½ cup cooked
o ¾ cup pure vegetable juice
Fruit
o Medium raw (size of tennis ball)
o ½ cup cooked
o ¾ cup pure juice
Grains, bread
o ½ cup cooked cereal, pasta, rice
o ¾ cup ready-to-eat cereal
o 1 slice bread
o 1 roll (size of tennis ball)
At this point, all you may need to do is to adjust your serving size. Usual portions and RECOMMENDED SERVING sizes may differ immensely. One serving of cooked spaghetti, ½ cup, does NOT cover much of a dinner plate. It would be wise to experiment with these serving sizes until you feel confident you can accurately assess the amounts just by looking at your plate.
4. Contemplate meticulously your diary. Decide how much you eat, using the serving sizes as listed above. Make a note on the bottom of your diary to reflect how many total servings you ate from each group. Compare this to the recommendations from the Food Guide Pyramid.
Make note of the TIME, PLACE, and ENVIRONMENTAL STIMULI when you are either eating too much or eating the wrong type of things. Few people overeat at breakfast – yet so many individuals start out, Monday morning on “a diet.” By late afternoon when the munchies usually attack, most of their determination and will power are spent. By 7 PM, when they normally eat non-stop until they fall asleep, resolve dies and mindless eating takes over. Save the MAJORITY of your tenacity for the times of most temptation – which for most of us is as soon as most of our workday is over.
Is there a PLACE where you nibble too much? Standing at the kitchen counter? Sitting at your desk? At your “TV Chair?” While driving? If so, focus on these places and set up barriers IN ADVANCE to indiscriminate eating.
One client told me that a majority of his business deals were made at impressive restaurants. He mentally divided his meal and decided how much of each item he would eat. Such as, “I would decide to eat only the northeast section of my dessert. And, as soon as I had eaten it, I laid my napkins on it and pushed the entire plate aside. Otherwise, I would continue to nibble on it.”
5. Eat slowly. Chew thoroughly. Think about the flavors and the textures. NEVER put the next bite in your mouth until you have carefully chewed and swallowed the first bite. You will be amazed how this will slow you down. If you allow the food to begin digestion, hunger will be satisfied much faster.
6. Quench your thirst with water or other calorie free beverages. If you choose a calorie-filled beverage, think of it as a serving of food.
7. Although I am not promoting any specific plan, the idea of eating an apple (or orange or pear, etc.) 30 minutes before a meal is great. The natural sugar reduces hunger. The fiber gives the stomach a “full” feeling. It takes some time to actually eat an entire piece of raw fruit, which can partially satisfy our fixation with eating.
8. BECOME MORE ACTIVE. January is not the month for most of us to be outside, so find something active you can do indoors. Walk the malls. Go to the “Y.” Dig out that old, dusty stationary bike. Find something and do it consistently – NO EXCUSES.
Regular physical activity
a. Reduces stress
b. Relieves tense muscles
c. Enhances natural sleep
d. Boosts your spirit
e. Decreases appetite
A December Mayo Clinic article states, “Walking is a gentle, low-impact exercise that can ease you into a higher level of fitness and health. It’s one of your body’s most natural forms of exercise. It’s safe, simple and doesn’t require a lot of practice, and the health benefits are many.”
Above all, remember to set realistic goals. Decide to lose weight slowly and get into shape little by little. Reward yourself (with something other than food) as you reach each SMALL aspiration. Tell a trusted friend that you are succeeding. Tiny steps in the right direction can make major differences.
Remember – “No one snow flake ever felt ‘he’ started an avalanche!”
Written By: Rose Stoia EdD, RD
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