We all tend to indulge around the holidays, and it’s no surprise that losing weight and eating healthy are consistently among the top new year’s resolutions. So what is the best way to go about it?
Registered Dietitian Nutritionist Kate Boston, who has been helping people get and stay healthy for more than 15 years and is the owner of Cultivate Your Plate in Louisville, shared some insights on how to approach the new year.
First, Boston said it’s important that we aren’t afraid to eat. “Coming off of the holidays, sometimes people experience feelings of guilt – ‘ I let myself go,‘ ’I overdid it,‘ ’I need to cut back,’” she said. Many individuals assume they should decrease calories, but if done too restrictively, this can result in feelings of intense hunger and thus overeating – especially later in the day when we are tired and more likely to give in to cravings. Our metabolisms slow as the day progresses, so it’s often best practice to start the day strong with a good breakfast, balanced with lean protein, wholesome carbohydrates and healthy fats.
“A balanced breakfast could be a protein-rich yogurt smoothie sweetened with wholesome carbohydrates from fresh or frozen fruit and a small handful of spinach, which will boost nutrition without altering the flavor,” Boston said. “Another favorite in my house is a whole grain Sandwich Thin dressed with pesto, eggs, spinach and sliced tomato.”
Regarding nutrition and wellness goal setting, Boston recommends starting with one simple step – write down your big-picture goals, then break them down into smaller, realistic and manageable daily or weekly steps. “Goals have to be attainable to be sustainable,” she says. “Consider writing SMART goals which are: Specific, Measurable, Achievable, Relevant and Timely.”
“Rather than generally writing, ‘I want to eat healthier,’ specify why you want to eat healthier,” she said. “Maybe it’s to have the strength and endurance to walk a mile, run a 5K, keep up with active grandkids, or fit into a favorite pair of jeans.”
A SMART goal for one individual, Boston said, might be to increase daily protein intake to provide more consistent mental and physical energy throughout the day to help keep pace with busy work and family schedules.
Then break it down. Boston provided the following example: “For the next 14 days, I will eat 25 to 30 grams of protein with each of three meals, plus an additional 10 grams of protein with two to three snacks to meet my protein needs of 95 to 115 grams daily.”
Another good nutrition goal is to “eat the rainbow,” which involves incorporating a variety of different colored produce into your diet. While there needs to be a healthy balance of macronutrients (carbohydrate, protein and fat), “micronutrients, which include vitamins, minerals and disease fighting antioxidants, are essential and especially abundant in fruits and vegetables,” Boston said.
“Ideally, a well cultivated plate will be filled with fifty percent produce, twenty-five percent protein and twenty-five percent grains,” she added. “Aim to make at least 50% of grains ‘whole grains’. Whole grains and produce provide beneficial fiber, which supports satiety, weight management and bowel regularity, lowers cholesterol and boosts gut health.”
Boston added that, when possible, store the produce you buy in your line of vision on the counter and in the fridge so it’s not forgotten in the “infamous veggie death drawer.”
She also suggested storing processed snacks, which are okay in moderation, out of sight in the cupboard or pantry, while keeping whole foods in the forefront. An alternative is to only buy processed treats in single serve portions when having cravings. For example, instead of buying a gallon of ice cream, go out to get an ice cream cone when craving it. This also helps us savor and enjoy the treat since it’s not always around.
Staying hydrated is another way to meet nutrition goals to get and stay healthy. Boston suggested this general recommendation – calculate half of your weight in pounds, and aim to drink that amount in fluid ounces daily, unless you have a health condition related to how much water you can consume.
Speaking of thirst, Boston cautioned moderation not only for sugary drinks like sodas, but also alcoholic beverages, which quickly add up in calories.
Good hydration can help regulate temperature; boost energy, mood and memory; relieve fatigue; flush toxins; support bowel regularity; boost immune health; lubricate joints; prevent cramps and sprains; improve skin complexion; and support weight management.
“We should be choosing to eat for health and nourishment, rather than a specific goal weight,” she said. “A lot of us follow the scale, but the scale doesn’t take into account body composition. If you’re wanting to be more physically active and gain muscle, you might be let down if you initially gain muscle weight, even though that is healthy weight. Scale aside, we should assess progress based on changes in energy, strength, laboratory values, how we’re feeling, sleeping and how clothes are fitting.”
The amount of shut-eye we get also affects overall health.
Boston explained how sleep affects the body’s hormones, including ghrelin, “which makes us feel hungry,” and leptin, which suppresses appetite. If sleep is inadequate, Boston explained, “extra ghrelin pumps through our systems, which makes us feel hungrier. Not only will we be tired and less active, but we will also feel hungrier those days.”
Finally, another small step is to prioritize “moving for 30 to 60 minutes a day, even if just in five-minute increments at first,” Boston said.
Exercise could be a walk, bike ride, or doing squats while watching TV.
Plus, Boston added, “exercise helps boost mood by increasing those feel-good hormones and supports sleep hygiene.”
In addition to taking these steps on your own, Boston suggests enlisting the help of friends, family and coworkers to start a wellness support network. That could be a walking buddy at work, or someone you can call, text or follow in a fitness app to keep each other on track.
Finally, if these suggestions don’t stick, it might be time to seek professional help. Dietitians support clients with a wide variety of dietary concerns such as diabetes, heart disease, kidney disease, and GI disorders in addition to offering personalized advice for weight loss and healthy weight gain.
“It’s easy to be overwhelmed with all of the information out there, not to mention how much of it is contradictory,” Boston said.
“Regarding change implementation, small, frequent steps often result in successful long term change, whereas big steps often only result in short term change,” she added. “I discuss this with clients by comparing ground covered by a sprint versus a jog versus a walk. One can only sprint for a few moments before needing to quit due to lack of breath and/or muscle exhaustion. One’s energy and stamina would last longer during a jog, and longer still during a walk, therefore covering even greater distance. When deciding to implement long-term nutrition change, it’s important to begin where we are and move at a pace that is progressive, yet comfortable so we don’t run out of steam before reaching our goals.”
