Health News

December 17, 2019

Turn Your Health Resolutions into Reality

The new year is almost here! 2020—Your year to follow that healthy eating plan, start exercising, and lose weight, right? In 2019, the top ten New Year’s resolutions were related to eating healthier, exercising more, and losing weight. Setting such goals are commendable, but those who have struggled to keep weight loss resolutions know it can be difficult and oftentimes overwhelming.

Many weight loss diets tend to fail, placing too much emphasis on restriction and a person’s willpower and all too often they leave that person with a negative relationship with both food and exercise. A different approach may be the key to staying on track and finding success.

Instead of using the power of elimination, maybe it’s optimal to consider adding habits that can contribute to your health. “When it comes to a lifestyle change such as weight loss, breaking down larger goals into simple, attainable habits, may be the key to staying on track,” says Jeremy Nebeker, MD, family medicine physician with Summit Medical Group Arizona.

Change your lifestyle for the better with these tips.

• Eat a breakfast filled with protein rich foods such as eggs, nut butter or cottage cheese, while avoiding sugary cereals and juice

• Get plenty of sleep, ideally 8 hours, if possible

• Drink lots of water and remember the 8 x 8 rule – eight 8-ounce glasses per day

• Keep healthy snacks such as nuts, fruits, and veggies available and visible

• Meal prep as often as possible to avoid eating random foods throughout the day that might be unhealthy for you

• If doable, walk or bike ride to work instead of driving

• Take a stroll on your lunch break instead of sitting at your desk

• Keep a food journal to track your progress

• Even if you feel you need to lose a lot of weight, set small feasible goals, e.g. 2 pounds over the next month


Finally, remember that if you break your resolution, start again. Often, it takes several tries before healthy behaviors become permanent habits.