It's resolution time again and for many of us losing weight, eating better and exercising more top the list. Now comes the hard part – keeping those promises throughout the year.
While it's not hard to stick to your resolutions for the first month, research shows that many people lose steam by February and half break their commitment by June.
The problem: unrealistic expectations. Too often people commit to making too many changes at once, something that's incredibly hard to do considering habits seem to be hardwired in our brain.
Others view New Year's resolutions as an “all-or-nothing” endeavour. They pat themselves on the back for being really “good” when they're eating well and hitting the gym regularly. But then, the slightest slip can bring on feelings of guilt, making it tough to get back on track – and eventually old habits creep back.
How successful you'll be at making your resolutions more than wishful thinking depends on how you approach your goals. Instead of making bold statements to transform your diet and your body, start small. Research suggests that gradual changes – letting your brain adapt to one thing at a time – are the best way to make things stick.
The following 12 healthy eating habits will almost certainly improve your diet and can help you lose weight. Instead of resolving to master them all in January, set ongoing resolutions throughout the year. Change your diet a little at a time – each month, set out to achieve one specific goal that's relevant to you.
Keep a food diary
Starting Jan. 1, keep a food diary for two weeks. Writing down what and how much you eat provides awareness, focus and motivation. It clarifies what foods are in your diet and what's missing. Tracking your intake also prevents mindless snacking and makes you think twice about going for seconds.
Plan meals in advance
If your plan is to eat more meals at home instead of in restaurants, it won't happen if you're not organized. On the weekend, spend a few minutes thinking about the week ahead. Map out your meals and snacks. Use your weekly planner to determine your grocery list.
If scheduling a week's worth of meals seems too daunting, plan only for one or two days in advance. Determine what foods you'll need to bring to work and what you'll prepare for dinner. Planning ahead means you'll be less likely to give in to temptation or grab whatever is convenient.
Eat breakfast daily
Breakfast is a key ingredient in any successful weight-loss plan. Studies show that people who regularly eat breakfast are more likely to have a structured eating plan throughout the day and are less likely to snack on empty calorie foods.
Eating breakfast helps to kick start your metabolism and prevents you from getting too hungry before lunch. If you're not hungry in the morning, start small – have a yogurt, a smoothie, or even just a piece of fruit. Over time you'll wake up with an appetite for breakfast.
Read the labels
Read labels on food packages to become familiar with serving sizes of breakfast cereals, crackers, snack foods, salad dressing and so on. Then measure out your foods with a measuring cup or spoon.
If you're trying to lose weight, pay attention to calories per serving. Determine how those calories fit into your day. For safe weight loss, women should consume 1,200 to 1,500 calories a day; men 1,800 to 2,000 calories a day.
Downsize portions
The key to losing weight is portion control. Period. To eat less at meals, divide your plate into quarters. Fill one quarter with protein such as meat, chicken, fish or tofu. Fill another quarter with a starchy food like rice, pasta, sweet potato or quinoa. The remaining half of your plate should be filled with vegetables.
