If you’re starting to waver on your New Year’s resolution, you’re not alone – especially when it comes to dieting.
Blue Cross Blue Shield of Michigan estimates 80 percent of people whose goal is to lose weight or get fit in 2020 will give up by February!
Don’t be part of that statistic. Here's some help.
I met up with Registered Dietitian Grace Derocha from Blue Cross Blue Shield of Michigan for her top four diet Dos and Don’ts.
Number one, don’t crash diet.
“It’s hard to do long-term. And then what do you do after that?” Derocha said, adding that 97 percent of people who crash diet – or do a fad diet or practice yo-yo dieting – eventually gain the weight back.
And then within three years, their weight can even be more!
Why?
“Because what they’ve done is they haven’t made it a lifestyle choice,” she explained.
You have to make eating healthier part of your daily routine and not something temporary.
Her second pointer?
Do avoid foods with added sugar.
“Things you don’t realize like ketchup or baked beans or things that might seem healthy like a smoothie. There is some added sugar in that,” said Derocha.
Her third piece of advice is don’t overeat.
“One of the most important things when we’re talking about weight loss goals is portion control. Watch those portions because those calories add up which can then keep the weight on,” Derocha explained.
The fourth suggestion she shared is do set “SMARTE” goals.
“It’s an acronym. It’s to be Specific. Make it Measurable. Keep yourself Accountable. Be Realistic. Have a Time frame. And then make it Enjoyable.”
S-Specific
M-Measurable
A-Accountable
R-Realistic
T-Time frame
E-Enjoyable
“If you’re not having fun, then you’re not going to want to do it,” she smiled.
Bottom line is she really believes you need to be kind to yourself.
“Bye, bye, self-loathing,” she laughed.
Basically, if you’ve been focusing on how you look, change your mindset to focus on how you can be healthier. Your mind, body and spirit will thank you for it.
If you’re one of those people who needs a specific diet plan to make part of your lifestyle, Derocha recommends the Mediterranean Diet because it incorporates all food groups and focuses on whole foods.
She likes to tell people to “eat the rainbow,” meaning focus on whole foods that make up the colors of the rainbow – i.e. red peppers, juicy oranges, bananas, broccoli, blueberries. If your plate looks colorful, you’re on the right track.
If you have a health and fitness plan that’s working for you, please email Alicia Smith at Alicia.smith@wxyz.com with Living a Better Life in the subject line.
