Did ya resolve to lose weight this year–AGAIN?

One last ‘blow it out’ fat and calorie (and alcohol) laden meal on New Years Eve.

Then New Years Day with a raging headache and steely resolve to finally, yes finally, lose those 10 pounds that have crept up each year.

Now what?

1. Join a gym.  Do this along with 5 bazillion other overweight, out of shape people who will sign up with great intentions in January, then steadily drop off into oblivion in mid-February.  Keep making those monthly payments and swearing at the lonely workout bag stuffed in the floorboard of the back seat of the car.  Eventually toss the bag into the trunk.  But keep making those payments to the gym.
2. Start a diet.  Count calories in a little spiral notebook kept in your purse or next to the refrigerator.  Or start whatever the latest diet is–low carb, gluten free, low fat, high protein.  You got this.  After all, you have done it every January for how long?  And you lost how much…?

Sigh.  Aren’t you tired of this up and down every single year?  What’s it going to take?

Here’s a fairly simple solution…and it is a lifestyle not a diet.

1. Give yourself the gift this year of feeding your body what it needs most of the time.  Resolve to eat healthier foods.  Watch the portion size.  For example:

Make sure your plate has a fourth of the plate with a lean protein like chicken, fish or lean beef (average size plate, not a platter).  A green or other colorful vegetables (not mac and cheese, not french fries) taking up half the plate.  A starch like a sweet potato or whole grain or some kind should take up another fourth of the plate.   For dessert, if you want it, eat a simple fruit like a small apple or small banana for dessert.  Maybe a tiny bit of simple dark chocolate, not a whole bar.

Some tips for eating in a restaurant:

Get salad dressing on the side.  One salad dressing is plenty, you aren’t making salad soup!  Even better is a little oil and vinegar you pour lightly on yourself.  Try to mostly taste the actual salad, not the dressing.  Skip the croutons–ask for the salad without the croutons or just push them aside.

Order entrees with protein that is the size of a deck of cards for women, a deck and a half for men.  Make sure the protein is grilled or baked without creamy sauces, excessive oil or cheese.

Your starch should be without cream or cheese as well and about a third of a cup.

Skip the bread most meals.  Usually the bread served is a simple white bread with a lot of calories and little nutrition.  Just ask the waiter not to bring it, or simply don’t take any.

Watch your alcohol intake.  Keep it simple and one or two drinks at the most.  Stay away from sugary drinks like margaritas and mixed drinks like martinis unless it is a rare (and special) occasion.

Realize too that you can eat pizza, hamburgers, etc, just not every day or even every week.  Fatty foods should be something unusual, not a normal ‘go to’ meal.  Food is for pleasure as well as nutrition.  Its OK.  The whole point is that this isn’t a ‘diet’ its a lifestyle.  Notice what the first three letters of the word ‘diet’ are.  No wonder everyone hates them.

2. Move more.  If you have a pedometer of some sort like a FitBit or an app on your smartphone, use it.  Strive for 10,000 steps a day.  It seems like a lot but if you simply move more than you sit, you can get there more days.  If you can’t do 10,000, don’t get discouraged.  Try for 5,000.  Any improvement in the amount you move your body is a positive one.

Some tips to get moving:

Limit your TV and computer time.  If you normally spend all your time after work watching TV or on the Internet, cut down to 1-2 hours.  Schedule what you want to watch.  Set a timer for your Internet usage.  Don’t waste your life.

What to do instead?  Take a walk with your family after dinner.  People used to do that all the time after meals and I guarantee your kids will remember that 15-30 minute walk a heck of a lot more than seeing you glued to the computer every night.  Enjoy your family.  It will also clear your head a bit in case you have to help with homework.  If you have to do laundry, put in a load before you leave for your walk.  You get the idea.

Do these two simple steps and I am betting you will see those resolutions succeed this year.  This IS the year for you to get healthier, and enjoy your family more.

Aren’t those the best resolutions to have anyway?