Many of us vow to adopt a healthier diet in January — maybe even shed a few holiday pounds — but we’ve heard most of the usual advice a thousand times over. We all know we need to limit portion size, exercise more and eat more vegetables… but what other tools can we put in our belt, this year, to make these resolutions stick?
We’ve compiled a list of fun and simple ideas to consider as part of your healthier lifestyle change, this year. Some might surprise you, and some might make you laugh. Hopefully you’ll find something to take with you.
#1) Choose consistency over variety. Researchers have shown that variety makes people eat more. When we want to try a little bit of everything or add extra condiments to our meal, it adds up to a lot more calories than we realize. What’s more tempting — plain fries, or fries with catsup and chipotle mayonnaise? If you’re serious about your fitness goals, save variety for the produce aisle and make consistency your mantra. People who eat a consistent diet, without missing meals or overindulging, will see results more quickly.
#2) Round out your salad. Green salads are incredibly healthy, but a plate of lettuce or baby greens will not sustain most people until the next meal. Some healthy fat (like olive oil) and a little bit of protein can turn a side salad into a satisfying meal. A few ounces of your favorite protein (egg, chicken, tofu) will help sustain you through the day, and moderate amounts of foods with healthy fats such as olives, salmon and walnuts will help you to feel satisfied.
#3) Have fun with your vegetables! Veggies play an important role in any healthy diet, and you can base entire meals around them if you want to get creative. However, some of the limp, off-season, or pre-packaged varieties might not taste very fresh or serve as culinary inspiration. Local chefs know that many of the best tasting vegetables come straight from the farmers market — veggies that can inspire a new dish or revamp an old favorite. It’s also a fun way to spend the morning or the afternoon: outside in the sunshine, sampling the best of what local farmers have to offer.
#4) Keep the thermostat down. Okay, this one might seem a little strange, but researchers have found that cooler external temperatures make our bodies burn more energy to keep warm. The natural phenomenon of being exposed to cold temperatures boosts the fat-burning power of the “brown fat” in our bodies. This brown fat burns calories to generate heat, which could reduce the stored “white fat” in our bodies over time (kind of like what happens to bears in hibernation). These obesity researchers believe that higher indoor temperatures and reduced exposure to cold weather may have even contributed to the growing obesity epidemic. You won’t see miracle weight loss from lowering the thermostat, but you’ll save on your energy bills and probably encourage your body to generate a little more of it’s own heat.
#5) The Magic Plate trick. Experts say that the larger your plate is, the more you’re likely to put on it — but you don’t need an expert to figure that one out. Here’s a great idea to put this trick into practice: use dinner plates for salad and salad plates for your more calorie-dense entree. No plates get left behind, and your portions stay perfectly under control.
#6) Go out for sweet indulgences. If sweets and snacks pose a threat to your fitness goals, don’t keep them close at hand. You are less likely to overindulge if you have to make an effort to get your sweet treat (go out for frozen yogurt, or make a trip to your favorite bakery) rather than simply open the freezer or pantry. Just make sure you give yourself permission to go out and get that occasional treat when you really need to. You’ll most likely eat fewer sweets over the long run, but you won’t feel totally deprived.
#7) Try on your skinny jeans every Friday. How does the old saying go… ‘I’ll start my diet on Monday’? Weekends can be full of temptation and social indulgences that threaten to undo all the good work you’ve done throughout the week. If you want to see quicker results, remember that weekends are the time to pull in the reigns on your fitness regimen — not let out slack. By gently reminding yourself of your goals on Friday, you are reaffirming your intention to stay focused throughout the weekend. Friday is the new Monday.