by Victoria Vande Zande, MD, Prevea Health Internal Medicine
The start of a new year can be a great time to make positive changes in your life. According to Proactive Change 2016, more than 40 percent of Americans make New Year’s resolutions. The key is to be one of the 8 percent who achieve their resolution. Striving for healthier habits and weight loss are among the most common New Year’s resolutions. Here are some tips to help you stay on track with your healthier lifestyle resolution.
Set realistic goals and write them down: If you truly want to do something, write it down. Mark your goals on a calendar or on a to-do list. Meet mini goals such as: week one, eat one more serving of vegetables per day; week two, drink eight glasses of water per day; week three, remove sugared drinks from diet; week four, walk three days per week, etc. Do these and you are well on your way to a healthier lifestyle. It may also be helpful to set definite dates for long-term goals. Remember, it took more than a couple of weeks to gain weight, so it will take some time to lose it as well. It really is a lifestyle change.
Journal: Keep a detailed record of your weight loss, daily activity, dietary intake, and how you are feeling. You will be able to see what you are actually eating, and this may help you to figure out what your problem areas are. You may be surprised at how many calories you are consuming in a day. You should also be able to correlate how you are feeling with your diet and activity.
Remove temptations: Leave the temptations at the grocery store. It is much easier to give in if these foods are readily available. Allow yourself to give into cravings only when you are outside of your home and only in one serving portions.
Support system: Find a buddy that has some of the same goals as you do. You can share your ideas, plans, successes, and failures on a regular basis. It is also important to involve your family and friends so they can support you.
Photograph yourself: Pictures don’t lie. Take a photo of yourself every week and monitor your progress. The scale may not show that you have lost weight because of change in body composition, but you should be able to watch your progress through the pictures. You could also do body measurements or monitor your body composition over time.
Give yourself a break: Don’t beat yourself up if something doesn’t work. Figure out what you could do differently to get better results next time. The same things don’t work for everyone. If you have a bad meal or a bad week, make sure to stay positive and get back on track as soon as possible.
Keep your eyes on the prize with the ultimate prize being a better life and being healthier. Healthy people have more energy, more fun, and ultimately, more time.
A Weight Loss Program That Works
For some, a more structured diet is necessary. For these people, Prevea Health offers Ideal Weigh. Ideal Weigh is a medically supervised weight loss program that uses Ideal Protein foods along with vegetables, protein, and supplements to achieve weight loss. With Ideal Weigh, carbohydrates are limited to push your body into ketosis. During ketosis your body burns fat first. Since you are eating more protein, your body doesn’t burn muscle. In fact, patients on Ideal Weigh have improved body composition (decreased fat and increased muscle) and lose inches. Additional benefits? Patients with diabetes and high blood pressure are often able to decrease the medications they are on, or discontinue them altogether. Patients who have difficulty with fertility due to polycystic ovary syndrome (PCOS) can have improved fertility. Patients with muscle and joint pain will often have improvement due to decreased inflammation when they decrease their simple carbohydrate intake. To learn more visit prevea.com/weightloss.
Dr. Vande Zande is an internal medicine physician with Prevea Health in Eau Claire, Cornell, and Chippewa Falls. She provides routine care for adults including preventative medicine and diagnosis and treatment of conditions such as diabetes, high blood pressure, joint pain, heart disease, and depression. She is also the medical director for Prevea’s medically supervised weight loss program, Ideal Weigh. Visit prevea.com to learn more.