How to Stick to Your New Year's Resolutions for Losing Weight

SIOUX FALLS (Jan. 1, 2008) - Would your New Year's journal read something like this…?
January 1, 2008: I resolve that I WILL begin a diet and exercise program in order to lose weight.
March 1, 2008: I've already gained two pounds and I'm back to my old ways. Why can't I stick with it?

There are many reasons why well-intentioned resolutions to exercise and eat healthier fail, said Jessie Reiffenberger, dietitian and fitness specialist with the FitSmart program at the Avera McKennan Fitness Center.  People try diets that are too restrictive or exercise plans that don't fit their personal level of ability - all without the support of family, friends, co-workers and others.

"I like people to work on making changes to their current lifestyle," Reiffenberger said. "Too many changes at once or changes that are too drastic are simply not realistic for the long-term." The FitSmart weight management program gives people the information and coaching they need to make the right choices in nutrition, exercise and health for lasting change.

A healthy diet should emphasize fruits, vegetables, whole grains and fat-free or low-fat milk and dairy products; include lean meat, poultry, fish, beans, eggs or nuts; and be low in saturated fats, trans fats, cholesterol, sodium and added sugars. Limiting these choices or cutting out a food group altogether is difficult to stick to, and also limits you nutritionally, Reiffenberger said.

Learn portion control, Reiffenberger advised. Fill your plate with half vegetables. Vegetables are dense in nutrients, and naturally low in fat and calories - if you don't add butter, cream sauce or cheese. Divide the other half of the plate between meat or protein foods, and carbohydrates or starches, such as bread or potatoes. Enjoy fruit as sweet dessert more often, and cake, pies or cookies less often. Also, think about what you're drinking. Six cans of soda a day can mount up to 600 calories. Instead, drink water. Not only is staying hydrated important for your health, it can help you feel fuller so you don't overeat.

Dieting does not mean completely depriving yourself of the treats you love, Reiffenberger said. Just have a smaller serving less often. "A small piece of chocolate can satisfy that craving, rather than two candy bars."

Modify recipes you're already used to making, by using lower-fat milk, leaner meats, and broth-based or tomato sauces rather than cream. Experiment with tricks such as substituting applesauce for some of the fat in baked goods.

Practice mindful eating. "If you're eating while watching TV, you can go through a box of cookies before you even know it, or what it tasted like. If you think about what you're going to eat, and take time to smell and taste your food, you're less likely to overeat," Reiffenberger said.

Variety will make both a diet and exercise plan easier to stick to. Choose foods and activities you enjoy. "If you don't like broccoli, you don't have to eat broccoli. If you don't like running, you don't have to run," Reiffenberger said.

Exercise should include a cardiovascular program. Thirty minutes three times a week is a minimum. Weight loss involves exercising more often, for longer periods of time.

Reiffenberger suggests people start out with low-impact exercise such as walking, fitness classes, swimming, biking or working out on an elliptical machine - "whatever you feel you can commit to."

Another important aspect is resistance training. This can be accomplished at the gym using weight-training equipment, or at home by lifting milk cartons, or doing push-ups or sit-ups. Resistance training builds muscle tissue, which, as opposed to fat, needs a blood supply to keep it alive, so your body burns more calories even at rest.

To avoid injuries, begin slowly and build endurance and intensity. "Keep challenging yourself, and keep trying new things so you don't get bored," Reiffenberger said.

New FitSmart group and individual sessions at the Avera McKennan Fitness Center are beginning soon. For more information, call 322-5300.