Set Your Resolutions Right in 2015
When the ball drops on New Year’s Eve, it renews our desire to make positive changes in the year to come — and you’d be hard-pressed to find someone who doesn’t have a diet- or fitness-related resolution on their list. While recommitting to your health goals is important — whether it’s eating better, getting fit, or losing 40 pounds — some resolutions can actually do more harm than good. Before you wake up on January 1, leave these ten unhealthy tactics in 2014 and make 2015 your healthiest year yet.
Exercise 7 Days a Week
Come January 1, navigating the gym feels like a Times Square tourist trap. And with weight loss being one of the most popular resolutions, it’s no surprise that everyone is dusting off their sneakers and hitting the treadmill. But resist the urge to log too many hours in the gym each week. “If your resolution is to increase your fitness level, do so gradually,” says Erin Palinski-Wade, RD, CDE and author of Belly Fat Diet for Dummies. “Starting a strenuous fitness routine out of the blue can lead to excessive muscle soreness and even injury (and can be taxing on your health if you have any medical conditions).”
Instead, Tom Griesel, co-author of TurboCharged, recommends setting a New Year’s resolution to exercise 104 times in the coming year — just twice per week. Accomplishing this manageable goal will have you emerging from 2015 much healthier than attempting to work out every day and only sticking with it for a few months before throwing in the towel.
Cut Out Carbs
All carbs are not created equal — and they’re not a weight-loss enemy. While refined carbs like white bread and processed foods can definitely inhibit weight loss, there are a slew of healthy carbohydrates that actually aid in the weight-loss process, while offering up healthy nutrients too. “Cutting out all carbs is impossible to do and very unhealthy,” says Lisa Sasson, clinical associate professor of nutrition and food studies at NYU. “Carbohydrates have gotten misunderstood — they are essential to life and a very important fuel source. Differentiation needs to be made between certain carbohydrates.” While added sugars that show up in processed foods like cakes, candy, and cookies should be limited, Sasson urges people to keep plant foods like beans, fruits, and veggies on the menu. They provide vitamins, minerals, fiber and other important micronutrients. “A diet rich in whole grains has even been associated with smaller waistlines,” Palinski-Wade adds, “So adding them in will actually help your weight-loss efforts instead of hinder them!”
Lose 10 Pounds by Next Month
While it may be motivating to choose a lofty resolution to jump-start you into action, setting unattainable goals can be a slippery slope, causing you to fall right off the resolution band wagon. “At the start of the new year, we are all motivated and sometimes become overly excited and set unrealistic goals that usually end in failure,” says Angeles Burke, personal trainer and A.F.A.A. certified group fitness instructor. “Set yourself up for success by starting off with small resolutions that will help you form good habits and help you reach your end goal in a timely and realistic way.” A better alternative? Sasson suggests focusing on extinguishing bad habits instead of the numbers, making weekly resolutions like: “I will not eat in front of the TV” or “I will bring my lunch to work.”
Stick to a Super Low-Calorie Diet
Many people drastically reduce their calorie intake to supercharge weight loss in the new year. And while you may see initial results, not only is the diet unsustainable, but consuming too few calories can negatively impact your health, slow your metabolism, and cause drastic drops in blood sugar. “Low-calorie diets aren’t sustainable: they lead to binges, you don’t feel well, and they can cause loss of lean body muscle mass,” Sasson says. If losing weight is on your to-do list this year, choosing a healthy calorie range you are able to be consistent with is key. "For weight loss, on average, women should aim for the 1200 to 1600 calorie range and men for the 1600 to 2000 calorie range," says Palinski-Wade. "This range promotes a slow, steady rate of weight loss that can be maintained."
Stock Up on “Diet” Foods
If you’re trying to overhaul your eating habits, stocking up on packaged, low-calorie diet foods may seem like the quickest route to success. However, processed foods like energy bars and protein shakes are often packed with sugar and artificial ingredients. Instead, stock up on foods that are naturally low calorie, like fruits and vegetables, which offer up more nutritional value, while keeping calories in check. Make it a goal to try a new produce item every week – whether it’s a different green in your salad or an exotic fruit you always bypass on the shelf. Introducing more fruits and veggies into your diet will inevitably lower your calorie intake without the need for processed foods.
Sign Up For a Trendy Fitness Program
Trendy exercises like Barre, indoor cycling, or 90-day fitness programs can be tempting: they have a huge cult following and promise drastic results. While they may be great workouts for some, the question to ask is: Are they right for you? “Jumping into a new training routine is great in theory, but it does not set the individual up for success,” says Burke. “Before making any changes, it’s important to consult with your primary care physician to learn what’s best as it relates to your previous and current health.” It may turn out that one of the popular fitness trends aligns perfectly with your lifestyle and health goals, but Burke cautions against blindly following along with a training routine: “It won’t help the individual reach their desired results due to the fact that it may be too difficult, causing them to give up because they cannot complete it, or it may not take into account injuries or mobility issues.”
Hit the Weight Room
Strength training is an important part of any exercise regimen and is proven to boost metabolism and lower blood pressure. However, just as with trendy workouts, weight lifting comes with its own set of special considerations, from how much weight to use to proper form. “Lacking proper form or knowledge in basic training can easily lead to injury,” says Burke. “Once someone gets injured while training, their adherence to the routine begins to decline due to physical pain and fear of repeat injury. The best option when just beginning, is working with a fitness professional who will take your specific needs and goals into account while teaching you proper form.” When signing up for a new gym membership, take advantage of the free personal training session that comes with it! This is a great opportunity to pick a professional's brain (for free!). Feel free to take control and tailor the session to what you want to know. You can ask them to show you how to use all of the equipment, demonstrate proper form, and even put together a series of exercises to get you started.
Quit "Enter Bad Habit Here" Cold Turkey
Whether it’s a soda addiction, smoking, or a love for potato chips, we all have bad habits we vow to kick come January 1. But cutting them out altogether can backfire, making you feel deprived and more likely to give in to cravings. “I recommend trying to phase or wean yourself off of your habit in order to form new, healthier habits,” says Burke. Try replacing one soda a day with a flavored seltzer or munching on air-popped popcorn to quell your chip cravings. “Finding healthier alternatives sets yourself up for success rather than immediately breaking the resolution by falling back on your old habits when times get too difficult,” Burke adds.
Go On a Fad Diet
Committing to a trendy diet come New Year’s is tempting. Yes, the latest diet books make big weight-loss promises and lay out a set of clear guidelines to follow, which can take the guesswork out of losing weight. But these trendy diets are fads for a reason. “Fad diets come and go. They sound sexy and magical, but the truth is we should just be eating whole foods,” says Sasson. “Research shows that the healthiest diet is one made up mostly of plant foods, some healthy fats, limited in animal products, and a lot of variety in non-processed foods. Not one that eliminates food groups.” Plus, this is the easiest diet to follow. No need for fancy and expensive meal plans, instructional books, or specific groceries or supplements. Simply replace processed foods with foods as close to their natural state as possible! Not only will you see the pounds come off; you will feel healthier, too.
Go Whole Hog on January 1st
Instead of jumping right into a new routine on January 1, use the first week of the New Year to get yourself organized and in the right frame of mind to achieve your goals. If you don’t, you’ll probably find yourself falling off the bandwagon a few weeks later. And, if you plan on starting an exercise or weight-training program, speak to the appropriate professionals and make sure you know all the basics before you begin. Then, get out your calendar and decide what a manageable exercise plan is for you and your lifestyle and schedule workouts into the coming weeks. Clean out your kitchen and get rid of all the processed junk to make room for wholesome foods, and hit the grocery to stock up on all the pantry staples you’ll need to make healthy and delicious meals. With a little planning and preparation, you will set yourself up for a healthy and happy New Year!
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