When setting wellness goals for the new year, make sure to keep things simple, streamlined, and wholesome. Don’t worry about strict rules with lists of do’s and don’ts.
Focus on Key Fundamentals:
- Limiting added sugars and white carbs.
- Emphasizing lean proteins.
- Incorporating tons of vegetables, and some fruits (mostly berries).
- Using plant based fats when possible.
- Finding what works for your lifestyle, taste, budget and schedule.
There are also a couple of specific things you can do to maximize the impact of these general nutritional changes. Below, I've outlined different nutritional steps you can to change in addition to modifying your diet.
Work With A Registered Dietitian On An Individualized Plan
As a registered dietitian myself, it’s no surprise that my top recommendation for sustained, lasting improvements to health and wellness is to work one-on-one with a registered dietitian who can tailor a nutrition plan to suit your needs.
Ready to change your diet for good? Our registered dietitians can help. Learn more.
Measure Metabolism with REE or Resting Energy Expenditure
Simply put, this is a breathing test that measures O2 in and CO2 out, and calculates a metabolic rate to determine how many calories you burn in a resting state. The results provide a baseline calorie range, then the RD factors in calories burned for exercise + non-purposeful exercise and daily movement. Prices typically start around $50.
Measure Body Fat with BIA or Bioelectrical Impedance
Measures body composition, including body fat, lean mass (including muscle mass, skeletal mass and water). Many fitness centers use InBody bioelectrical impedance analysis to track body composition. While not as precise as dual-energy x-ray absorptiometry or DEXA analysis, it is cost-effective and still shows the trend of body composition over time. Prices typically start around $15.
Keep a Food Log
The National Weight Control Registry, which tracks more than 10,000 people who have lost at least 30 pounds and kept it off for at least a year, says that food journaling is one of the most common behaviors among successful losers.
Journaling doesn't have to be anything fancy -- just a quick note of meals or snacks -- but this increase in awareness of habits can translate to a change in behaviors, which is essential for losing weight and -- more importantly -- keeping it off.
For more details on tips to keep your New Year resolutions on track, check out my original article on WGNO.