A different take on New Year’s weight loss resolutions

Every day at work I am doling out professional advice, sprinkled with a dose of motivational encouragement. Yet, I notice the same pattern every year with some patients and frankly, with a good number of people I meet outside the clinic.

It causes me to cringe: “The January weight loss frenzy.” It’s well supported by media advertising messages to try various diets and quick weight loss plans, flood gyms with new memberships and purchase new and “even better” exercise and tracking equipment.

Here’s what I think: Maybe this is the year to stop making New Year’s weight loss resolutions. Yes, you heard me right. Please note I am not suggesting that one abandon the idea of ever being within a healthy weight range or becoming a fit individual. Far from it.

What I am suggesting is that we stop the madness of the “eat too much, repent and repeat” cycle every holiday season. “Yo-yo” dieting is probably more harmful than helpful physiologically, especially with regard to the loss of lean body mass and its effect on the metabolism.

If each January we need to make up for last year’s weight gain and start off trying to do “too much, too fast,” we are more likely to drop off the exercise and sensible eating “bandwagon,” which leads to our feeling increasingly frustrated, less capable and more hopeless than before.

The truth is, we need to be able to manage our weight and enjoy being active year-round. That requires gradual lifestyle change and adjustments in the way we think about our relationship with food. We also need to accept what food and portions are really appropriate for our bodies, how much exercise and what type is not only possible but specifically how one can make that happen.

It’s a reality check that starts with a deep breath and a shift in attitude. You might begin by thinking about ways to implement some of the following into your daily routine.

These are all things we recommend in Advocate’s Weight Management program:

• Commit to move daily. Start with at least 10 minutes of exercise. Work up to goal of five to seven days a week for 30 to 60 minutes. Incorporate some exercise that you enjoy.
• Ramp up your fluids. Drink half your body weight (in pounds) of ounces of sugar-free fluid each day. In most cases, not more than 128 fluid ounces (1 gallon). Water is best. Although caffeine-containing fluid can count, don’t exceed 16 ounces of those per day.
• Follow a sensible eating plan. Eat smaller portions about every three hours. Incorporate more vegetables and fruit. Focus on lean protein, moderate amounts of whole grains/starches and healthy fats. Include some fat-free or low fat dairy or non-dairy calcium-rich food sources daily.
• Focus on getting better sleep. A total of seven to nine hours a night is recommended. Learn good sleep hygiene habits or seek medical advice if you consistently lack sleep.
• Stay accountable. Find someone you can trust who is encouraging and with whom you can share your goals for gradual lifestyle change together.
• Keep a record. Be aware of how well you are accomplishing the above mentioned “imperatives.”

Carl Bard once said, “Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”

As it applies to weight management, I think that means less rushing to “undo” weight gain, but rather a calm but dedicated focus on really learning and applying ways to prevent it in the first place.