The New Year is back; a time where we can start over and begin fresh. So many of us aim to improve our health and get back in shape but find it to be a goal we can’t sustain. Maybe you’ve found it difficult to stick to your previous plans for change, or your plan has worked in the past, but as the years go by it becomes more difficult for the same one to work. If you’re looking for ways to strengthen your New Year’s resolutions, start by being S.M.A.R.T., or setting goals that are: Specific, Measurable, Achievable, Realistic, and Timely. Meeting small goals and working your way up will not only build your confidence, but help you develop sustainable goals in the future.
If this sounds interesting to you, check out these 5 tips:
Shift the focus: Many of us think that successful weight loss equates to counting calories or over-exercising to burn more calories than consumed. While this may work for a select few, it is a highly restrictive and unsustainable method of weight management. Instead, shift your focus toward eating meals and snacks at regular times, made with fresh, whole ingredients (as often as possible) to give you all the nutrients you need.
Keep the balance: Creating balanced meals can help you meet your needs and satisfy your hunger. Following a Balanced Plate, where all 3 meals are built as ½ a plate as fruits & veggies, ¼ as protein, and ¼ as whole grains, can be a useful tool to keep in mind to meet your goals. Look up some new recipes and try new ingredients to create variety and inspire your tastebuds!
Factor in the fibre: Fibre is found in fruits, vegetables, beans, nuts, seeds, and grains; if you eat a plant-based food, chances are it has a good source of fibre. Many know that it is helpful for keeping us regular, but did you know it also keeps us fuller longer? Fibre can be a helpful for weight management as well as general health and wellbeing. If you’re not used to eating fibre regularly, remember to take it slow so it doesn’t upset your stomach too much.
Remember to hydrate: Drinking enough fluids not only keeps you hydrated, but is important for supporting digestion, helping the fibre we eat work its magic, and much more. Fluids can be a very rich source of calories and/or sugar (like carbonated or caffeinated beverages, juices, sports drinks, and alcohol), which can add up fast. Instead, try to drink lower-calorie beverages most often, like water. For more exciting options, try sparkling water (including flavoured ones), herbal teas, and homemade smoothies.
Pack in the protein: Protein is not only important for keeping our muscles strong, but, just like fibre, it keeps us fuller longer. Having a source of protein at every meal will keep you satiated and less in need of a snack shortly after your meal. Incorporating animal- and plant-based sources in your diet can give you plenty of variety and keep your meals exciting.
If you’re looking for more health or weight management tips for this New Year and feel like setting S.M.A.R.T. goals can help you meet your goals, this is the challenge for you! Sign up for the 30-Day New Year, Healthier You Challenge, and work with a FSEAP Registered Dietitian to create lifelong change.
Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you create your goals and succeed. Having a FSEAP dietitian in your corner means you’ll have all the resources you need to succeed, as well as be held accountable for your progress and stay motivated throughout. We know you can do it!
The 30-Day New Year Healthier You Challenge
This January, sign up for the 30-Day New Year Healthier You Challenge and collaborate with a FSEAP Registered Dietitian. They will work with you side by side and personalize a nutrition plan to your needs.
In this 30-Day Challenge, you will:
Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way.
Discuss your progress with your Registered Dietitian in 30-minute weekly conversations.
Be supported and coached throughout the entire 30-day journey.
Receive practical information, recipes, and tips to keep you motivated, focused and successful!
Challenge Accepted? Call FSEAP to sign up for the 30-Day New Year Healthier You Challenge, or to find out about the Nutrition Counselling Services.