Does becoming healthier top your list of New Year’s resolutions? Among the millions of Americans who make resolutions, nearly 40 percent will strive to lose weight and get into shape. Recommended methods for reaching this goal include eating plenty of vegetables, fruits, whole grains and lean protein, while controlling portion size.
However, there are several “traps” that may inhibit you from achieving a healthier you. The health care team at the JFK for Life Bariatric Surgery Center, JFK Medical Center, offers hints for avoiding these pitfalls and staying the course to make 2020 a year of healthy eating and living.
- Eat enough food. Waiting to eat until you are famished can result in consuming too much food and making unhealthy food choices. Listen to your body and eat when you start to feel hungry. Keep healthy snacks on hand, such as nuts, apples or oranges, or cut up fruit or vegetables.
- Get enough sleep. Studies indicate that there is a relationship between sleep duration/quality and weight gain/obesity. Overall, poor quality and quantity of sleep appears to increase your intake of calories and lead to weight gain. Plus, lack of sleep increases feelings of hunger and appetite, which could lead to overeating.
- Don’t drink your calories. Daily drinks often contain a lot of calories and can quickly add up. That morning latte, lunchtime soda and afternoon sweet iced tea can easily total more than 600 calories in one day. Simply replace your usual drinks with water ― either plain or sparkling — and reduce your daily intake. Your waistline will thank you.
- Stay focused when eating. Eating while watching TV, sitting in front of the computer or texting your friends can often lead to overeating. These distractions take your attention away from what and how much you are consuming. Power down your electronics and take the time to enjoy your meal, eating more slowly and mindfully.
- Reduce stress. There is an association between stress and being overweight. Individuals with high stress levels are more likely to be unsuccessful at achieving weight loss. Take a break from your desk to get a change of scenery and rest your brain for a bit. Try deep breathing for a few minutes to relax. Stretch your body to help release toxic stress hormones.
- Have a plan. High-calorie, unhealthy foods are everywhere. Take time to plan out your meals for the week so you have healthy options on hand. Make a grocery list and shop for these nutritious choices, then do food prep on weekends: pre-cook meals and prepare cut up fruit and veggies for ready-to-use ingredients for healthy dinners.
When dieting doesn’t work and obesity-related conditions are adversely affecting your health, surgical weight loss may be an option. Call the JFK For Life Bariatric Surgery Center at 732-744-5955 to attend an in-person seminar and speak with our certified bariatric nurse.
Watch a free weight loss seminar at www.JFKforLife.org/seminars/online-seminar/.
Take the first step to a new you in this new year.