So, here we are already, starting another new year – a fresh new start to improving our health through nutritious foods, regular exercise and whole-hearted mindful living.  This year, let’s do it with some enthusiasm, good intentions and a little bit of patience too.  The following is a list of tips to get started and to stay on track.

Set your intentions – without a REASON or a motive to do something, 9 times out of 10, your efforts to achieve your goal will not prevail.  Find your reason to make a change, remind yourself daily (or 10 times daily) of this reason and keep going.  It is this reason that continues to inspire you throughout your journey.

Make a plan.  Set SMART (specific, measurable, action-oriented, realistic, timed) goals.  Eg.  I will be able to walk around my 2 km block in 40 minutes by march 31, 2013.  It is at this step that you may want to consider the obstacles that prevent you from achieving your goal.  Eg.  Don’t like the cold weather…. Solution – get a good coat, hat and mitts to keep you warm.  Your obstacles can scare you – but go ahead and face them – write them down and find ways to work around them.  This step is a crucial one!!!  IF you need help with this step, find a professional to help you set your goals.

Track your progress.  Keep a journal of your eating habits and exercise.  You can keep moving forward with success if you know where you’ve been and what you’ve done. 

Find support in your family and friends.  Once you’ve achieved your goals – you will be a much healthier, happier individual. Your family wants this for you.  In addition, it is very helpful to find support from a professional who wants you to succeed just as much as you do.  This may be a personal trainer, a nutritionist or fitness consultant.  This person provides you the encouragement, the accountability and the education required to see your goals through.

Eat breakfast daily.  Surely you've heard that breakfast is the most important meal of the day. It is! Eat a big healthy breakfast as early as possible. It will give you more energy, lead you to make healthier choices during the day, and keep you feeling full so you eat less later on.

Fill Up on Vegetables.   Vegetables are filled with nutrients, water, fiber, and very few calories. If you fill half of your plate with vegetables, you'll get fuller faster and cut down your calories without feeling deprived. Use herbs and spices to jazz up vegetables instead of using butter and/or salt to flavor them.

Get moving – daily.  In order to burn calories at a faster rate and build a healthy body, you'll need to incorporate exercise into your life. Take it slow at first, and then increase your time and/or intensity once you feel comfortable.  To make your exercise plan even more effective – include weight training.  Weight training is essential for weight loss.  The more muscle mass your body holds, the easier it will be to lose fat, as muscle burns more calories than fat does, even when you’re sitting, so your body will actually become a fat-burning machine.  If you haven't exercised in a while, talk to your doctor to make sure that you are healthy enough to begin an exercise plan.

Be patient.  A major mistake many people make when trying to tackle a health resolution is trying to do everything at once. This is almost always a recipe for disaster. Spend a few weeks just trying to achieve 1-2 goals at a time. When you have established new good habits, put a couple more goals on your plate. Remember: You want to make permanent changes, and these will take time to implement.

Stay positive and believe in yourself.  You can do anything you set your mind to.  But be aware that to create change, your habits have to change.  It can be uncomfortable for a little while but your success lies outside your comfort zone.  Over time, your new changes get easier and it all becomes second nature. 

Kerri Sherk, RD

Book your 15 minute complimentary nutrition consultation with Kerri today!  Call 905-637-9220