Starting the New Year Off Right

Happy New Year!

For many people, the start of a New Year means the start of yet another attempt to lose weight. If you enjoyed the holidays more than you planned or you just picked up too may extra pounds over the last year, make a new resolution this year: Avoid fad diets and work to achieve a healthy weight.

Body weight is composed of muscle, blood and other fluids, bones, skin, organs and of course body fat, so when you get on the scale you are really weighing how much all of this weighs, which is not an accurate assessment of whether you are a healthy weight or not. The key to healthy weight is the right balance between body fat and muscle. So rather than looking for a diet that proclaims how much weight it will help you lose, look for an eating plan that will promote a healthy body weight.

The best step for developing a plan for healthy eating and a healthy weight, is to make an appointment with a registered dietitian (RD). An RD is trained in the science of food and nutrition and can help you develop an eating plan that will be enjoyable, manageable and a life-long path to maintaining a healthy weight. You can locate an RD in your area by visiting eatright.org, the website for the Academy of Nutrition and Dietetics, formerly the American Dietetic Association. Once there, you can view the RDs available in your area, along with their areas of expertise.

A recent Consumer Reports survey found that of the more than three thousand subjects surveyed on weight, 74 percent focused on eating more fruits and vegetables to lose weight while 71 percent reduced their portions at meals—two very good steps. If you need help determining your portions,MyPlate.gov provides pictures and easy tips to determine what you should eat for health and a healthy weight.

The Consumer Reports survey also found that 45 percent of those surveyed took a walk or exercised instead of grabbing a snack. Including regular physical activity, about 30 minutes most days of the week, is a good way to tone up the body, burn body fat and improve your cardiovascular system. If you haven’t been exercising, it is best to talk with your doctor before starting any type of activity.

In addition to developing a healthier lifestyle with better food choices and regular activity, participants in the survey reported that keeping track of their behaviors made it easier to stay motivated. You can keep track either by using a food and exercise diary or by checking out one of the many smartphone apps that help you keep track electronically.

As we welcome the start of a new year make this the year that you do the following:

• Assess your current eating and exercise habits
• Identify areas that need to be changed
• Develop a plan comprised of small steps for making changes
• Progress to health, and a healthy weight, one step at a time!

To a happy, healthy new year!