Associates in Nutrition & Sports Specialty

For many people, the No. 1 New Year’s resolution is to lose weight. The New Year is a good time to make a commitment to focus on living a healthier lifestyle. Even small changes in your eating habits can make a big impact on your health.

In addition, incorporating more exercise is important too. Simple tips that can make a difference in your health include parking farther from the building so that you have to walk more and burn more calories, taking the stairs instead of the elevator or cutting out all sugar drinks and drinking water instead.

When implemented daily, these easy lifestyle changes can help you get closer to reaching your goal of a healthy weight and feeling better.

For some, more significant changes must be made to get on track for healthy living. If you are thinking of starting a fad diet, be sure to do some research and consult with your physician to see if the diet is a safe and effective option for you.

Unfortunately, many diets deprive you of nutrients and can have a negative effect on your long-term health. In fact, consuming healthy food more often can actually help you drop those additional pounds. Be sure your diet includes plenty of complex carbohydrates, fresh fruits and vegetables. Five to seven servings of fruits and vegetables daily are highly recommended.

In addition, find ways to reduce salt, fat and sugar intake. These are commonly found in fast food and processed food. Modify cooking methods to reduce the use of oil in cooking. Steaming, boiling, grilling and baking are good cooking methods. Avoid deep frying whenever possible.

Also, eat more moderately by monitoring your portions. Start cutting your quantities in half; you’ll be surprised at how filling and satisfying smaller portions can be.

To develop a healthy eating routine, plan ahead. Start off each day with a hearty breakfast.

Trade your breakfast bran muffin for a bowl of bran flakes. You can potentially save 83,000 calories per year. Follow your breakfast with a lunch and light dinner. Eat soup for lunch instead of a sandwich. This may help you save another 50,000 calories per year.

Be sure to eat nutritious snacks in between meals. Avoid junk food by replacing a candy bar with fruit. This small change can help you avoid gaining an extra 5 pounds per year. Eat more vegetables and fruit for snacks.

By eating less at meals and adding healthy snacks in between, your body will burn the calories quicker without storing as much excess fat. This also helps to keep your metabolism running efficiently all day long.

As always, drink plenty of water. Water works as an appetite suppressant and helps to ward off food cravings. It also helps to metabolize the fats in your body and keeps you properly hydrated.

In addition to making these small changes, one of the best ways to lose weight is to develop a support system. Get your entire family involved and start off with some simple little changes in your diet.

Stay the course and soon you will begin to see the results of your resolutions for the New Year.

May you have a healthy and happy New Year!