Get A Jump On New Year's Resolutions

The two most common New Year’s resolutions are to exercise more and lose weight. That means at least for a month or two we are thinking about improving our health! There is no reason to put off getting healthy until next year.

Today is the perfect day to start...but how? Movement!!

Getting Healthy can be as simple as move-more, eat-less. Many people join a health club in January because they think that making the payment each month will encourage them to use the membership. In most cases the payment is put on a credit card and ignored. For the first two months everything is all go, then the next ten months are spent trying to figure out how to get out of the 12 months contract.

The simple truth is you just need to establish good health habits, change your way of thinking. A great book on the subject is Atomic Habits by James Clear . Five stars on Amazon with over 88 thousand reviews. Change your habits, make health a priority. Think simple…Go for a walk, look on YouTube for exercise videos. Get an accountability partner to keep you on track. You don’t need to pay $100 per month for a membership you are not using or purchasing some piece of equipment which will end up in your spare room covered in clothes.

As the Christmas Holiday approaches, stress can also be a huge distractor to your health. Family and finances are not always what you would like them to be. You can’t control the actions of other people, only your own. Work to be the best person you can be.

Start now, today. Make a commitment to exercise more. Make a commitment to eat healthier. Find an accountability partner. Make a plan and work your plan. Many families gather on holidays for a huge meal. Often people gorge themselves to the point of being uncomfortable. Not good for your health or losing weight. To get you started here is a beginner exercise video and some tips for your holiday feast:

Tips for Holiday Eating

1. Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat less and exercise more is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.

Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

2. Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast – such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk – so you won’t be starving when you arrive at the gathering.

Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choice.

3. Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.

Try using fat-free chicken broth to baste the turkey and make gravy. Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods. You can also try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

4. Police Your Portions

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Use a smaller plate or do not fill your plate. With a smaller plate it takes less food to fill, and your plate will seam full. Or decide to take small portions and not overfill your plate. You don’t have to try everything.

5. Skip the Seconds

Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable desert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.

While turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like. When everyone lines up for food, take that time to visit with everyone or work to serve the food. Fill your plate last, that way while others are going for seconds you are on your first plate and will not be as tempted to refill your plate.

6. Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate of food, experts say. Choosing whole grains, fruits, vegetables, broth based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

7. Go Easy on Alcohol

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

8. Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays.

9. Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.

In the words of Master Yoda:

Do or do not, there is no try.

Commit to your health! You deserve it!