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 more on key fundamentals:
- Limit added sugars and white carbs.
- Emphasize lean proteins.
- Incorporate tons of vegetables, some fruits (mostly berries).
- Plant based fats when possible.
- Find what works for your lifestyle, taste, budget and schedule.
Registered Dietitian Individualized Plan
As a registered dietitian, 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.
Measure Metabolism with REE l 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 l 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 l Online or Pen or Paper
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 the original article on WGNO.