Reconsider Your Resolution
A new year is on the horizon and for many people this means creating resolutions. Forming resolutions aren’t a bad thing, however if you’re like me, I stay true to my resolutions until halfway through February and then I’ve forgotten all about it. But did you know that on average it takes 66 days for a new behavior to become automatic? (1) So with your 2021 resolutions, be sure to give yourself ample time to adjust with new changes.
Diving deeper into healthy resolutions, it is common for people to create numerical related goals (i.e. a certain weight, dress size, pants size). I would advise to rephrase those goals to relate to how you feel. For example, “I want to feel healthier”, “I want more energy”, or “I desire to be stronger”. Altering the numerical goals to a more internal perspective can be beneficial for your self-esteem, thus improving the relationship with your body and food, as opposed to eating a certain way for the sole purpose to appear a certain way.
With social media and algorithms catering to your interests, fad diets are spread at a rapid rate. If you’re thinking of starting a new diet as part of your resolution, here are some things to consider if any diet plan/supplement makes the following claims:
Strict Menu - We all have routines and food preferences so following a limited menu can be overwhelming and discouraging. Take a moment and ask yourself, “Can I eat this way for the rest of my life?” If not, the diet plan is not for you.
Rapid Weight Loss - If weight loss occurs quickly, you’re likely losing water and you’re likely to gain it back. A moderate weight loss of ½ to 1 lb per week is recommended (2).
Food Group Removal - All macronutrients (carbohydrates, protein, and fat) and micronutrients (water, vitamins, and minerals) play vital roles in our body’s processes. I would stay away from anything that recommends to cut out an entire food group.
No Exercise Required - Physical activity offers significant benefits such as weight management, reduced risk for chronic disease, strengthening bones and many more. The key is to find exercise you enjoy that fits into your lifestyle.
If the diet plan you’re interested in does not make these claims and you’re willing to follow it, educate yourself or work with me to ensure safety and effectiveness without compromising your health.
References
Lally, P., Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009. doi:10.1002/ejsp.674
Brown, J. (2020). Nutrition through the life cycle (7th ed.). Belmont, CA: Wadsworth, CENGAGE Learning.
