Health at Every Size

Book with a Dietitian

Weight is Just a Number - Consider Health at Every Size
Remember that weight changes should not be the only tool you can use to decide if your health is improving.  Consider some of the following questions: 

• Do you wake up feeling rested or have improved sleep?
• Do you have regular bowel movements that are easy to pass?
• Do you feel energized and have a clear mind?
• Do your clothes fit better?
• Do you enjoy working out?
• If you have medical issues have your symptoms improved?
• Has your bloodwork data improved since your last visit?
• Do you feel less stressed?
• Do you work out or find activity daily?
• Do you have a stress reduction strategy that is not food or alcohol related?

The Keys to Success
Most people have been on a diet at some point in their life and found success, but we would bet that most people have gained back the weight they lose on a diet (generally about 80% of individual's gain it back).  Long term research studies have concluded that people who are successful at keeping weight off have a few common trends which include:

• All these individually changed their daily habits and behaviors for good
• Eating breakfast daily
• Weekly weights
• Watch less than 10 hours of tv weekly
• Most exercise on average 60+ minutes daily
• Found professional support – physician, dietitian, therapist, trainers and more!

Creating a New Life Through Habit Changes!
It's simple on paper, but much harder in real life.  Make sure to have an accountability partner and find a group of people who are supportive to keep you motivated and ready to embrace the new you!  Set realistic goals: a healthy rate of weight loss is generally between 1-2 pounds per week, and some do better with ½ pound per week as you get closer to your ideal body weight. 

Our top tip if you track your calories is to eat the daily allowance and not to add back in the "exercise" calories your app allows.   We also recommend weighing and measuring food for a few days to ensure you truly track the right portions because most people underestimate their intake.

There are a few simple steps to creating sustainable lifestyle changes.  We challenge you to make new habits instead of resolutions this year.  Remember to start small and increase your goals over time! 

1. Focus on 1 Habit at a Time: This is important because when you try to change too many things at once, you become overwhelmed.  Start with one new small task that you want to begin that will help you achieve your long term goal.  Become an expert, make it a routine, and find success.
2. Commit for at least 30 Days: Habits can actually take somewhere between 21 to 66 days to create, so make sure you plan enough time each day to begin your new habit to begin consistency. 
3. Use an existing habit and Anchor a New one to It: Simply aligning a new habit next to one that you already do is the easiest way to make it stick, put your supplements next to the toothbrush to begin taking them daily or park at the back of the lot to gain more movement in your day.
4. Start Small and Progress Incrementally: Do not rely on motivation as the only reason you want to make changes, you need to turn it into an automatic behavior, which only comes with repetition and starting small.  Make the first step something you cannot fail such as waking up 5 minutes earlier to stretch, or adding an extra veggie to dinner.
5. Plan for Challenges: Think ahead about what can get in the way.  Maybe its rain, no time, injuries, or something else.  Think through every If this happens, then this is the action I will take.  Planning to fail means you will be more successful.
6. Stay Accountable: Tell someone else your goal so they can help keep you motivated and/or accountable.  Using an online group, a friend or a professional may be the best way to stay on track and find success.  You may even inspire others to improve themselves!
7. Reward your Success and Milestones: Don't make habits boring, consider nonfood related rewards, think of things like a new pair of shoes, workout shorts, a message, or just an hour of peace and quiet.
8. Find the New You: Make your habits your identify, instead of saying you want to work out daily, tell yourself you are someone who workouts daily.  Once a habit happens regularly embrace it, find a new community of people with similar values, and enjoy the success!

Sources:
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/best-diet-quality-counts/
https://time.com/magazine/us/4793878/june-5th-2017-vol-189-no-21-u-s/

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