Jump Start Plan!
Now is that time of year to pitch all the leftover cookies, dust off that treadmill and make those New Year’s resolutions. Focus on lifestyle changes this year, not just quick fixes. Here are some tips to help you get jumpstarted:
- Try to cut out ALL drinks except water, sugar-free teas and Crystal lights and coffee (minus the sugar and creams); this includes juices, caffeine/energy drinks, sweetened teas, and soda pops (diet and regular);
- Start a food journal so you can keep track of the following items: time you eat, food or drink you consume, portion size, amount of time exercised, and weekly weight. If you are not losing at least 1 pound per week, go through the journal with a highlighter and see where you can improve. I recommend downloading My Fitness Pal on your smart phones if you want to journal electronically. (Find me as a friend by searching my email, firstname.lastname@example.org);
- Eat 5-6 small meals throughout the day about every 2.5 to 4 hours. This will increase your metabolism and cut down on the amount of food you consume at your large meals.
Cut back on your portion of carbohydrates such as potatoes, fries, chips, buns, rice, breads, cookies, sweets, donuts, etc. Aim for a lean protein source at each meal with 1 or 2 vegetables.
Kelly Devine Rickert, MS, RD, CSSD, LDN, CPT