My30

“This is my year to lose the weight and keep it off!” Does this sound like something you say every year? Weight loss is always on the top of our New Years Resolution lists. How can we work together to make this year different?

First, set a realistic goal. Setting goals well out of your reach will often lead you to feel overwhelmed. For example, say you want to lose 50 pounds this year. Challenging yourself to lose the weight in three months is unrealistic and may leave you frustrated when you do not obtain your goal. Feelings of “I cannot do this, it is too hard” set in and we revert back to old ways. How about if we change the scenario to a goal of a pound a week weight loss? No starvation diets, burning out at the gym or lack of energy. Creating a calorie deficit of 500 calories a day will lead to weight loss of a pound a week. For more details on how to do this and to discuss your nutrition goals, meet with a YMCA nutrition experts for advice and tips on getting started.

Second, create or join a support group. Weight loss is hard, so why do we continue to try and achieve our goals without support? Find a workout buddy to hold you accountable to your workouts, work with a trainer, and take advantage of the support groups available here at the Y.

Third, change your plate. So often when we plan our meals, they are centered on the meat. Challenge yourself to start planning your meals around vegetables. Make vegetables the centerpiece of your plate, and fill at least half of your plate with them. Fill the remaining quarters with a lean protein and a starch or starchy vegetable. For more information, check out www.myplate.gov or talk with one with a Y nutrition expert.

Fourth, move those muscles! The Center for Disease Control recommends at least 150 minutes a week of moderate-intensity physical activity per week. This breaks down to 30 minutes a day, five days per week. How can you get your 30 minutes in? The 30 minute recommendation can be broken down into at least 10 minute increments.

Here are a few ideas to get you started. Don’t forget to share your 30 with us. You could inspire others to join the movement!

• Take the dog for a 15-minute walk in the morning and another after work.
• Go for a brisk walk during your lunch hour instead of eating out.
• Walk to work if you live within a mile or two
• Ride your bike along with the kids for 30 minutes before or after dinner
• Take the stairs instead of the elevator
• Park in the furthest parking spot
• Walk around the mall briskly before you begin to shop
• Get off the bus a few stops before your destination and walk the rest of the way

Finally, celebrate your successes. Learn to reward yourself in a way other than food. Buy yourself a new pair of shoes or a new outfit (in a smaller size!). One idea is to set small goals in 5 or 10 pound increments and celebrate these successes. Reflect on what you have accomplished and how you feel. Reward yourself appropriately and keep working towards your nutrition and wellness goals!

I wish you all of the best for a happy and healthy 2012!

Sue Stemke, DTR
Registered Dietetic Technician
sstemke@firstcoastymca.org