CLEVELAND — The start of each year gives us an opportunity to reset and re-think about what we want out of the new year. For me, it usually starts with 10 different New Years' resolutions that always include losing more weight.
But Kristin Kirkpatrick, lead dietician at the Cleveland Clinic says that those lofty goals can be challenging.
"It is very hard to keep those New Year’s resolutions because of the fact that there’s no other time during the year where we make these goals so dramatic and not necessarily obtainable," she said.
And I admit, each year –along the way – I fall off the bandwagon. And I'm not alone. According to a recent survey of 2,000 Americans, it takes most people just 32 days to break those resolutions. But Kirkpatrick says there is hope.
"Studies show that when you make smaller and more obtainable goals you can stick with them," she explained. "[Think about] what can I do in the next month? That’s what I can focus on. [Then] If I'm successful then I'm going to look at February and then March and April."
Kirkpatrick says to start with attainable goals. So if you like cake, instead of eating it five times a week, cut it down to three days a week.
"We form our eating habits throughout our entire life.... we can’t change those from one to two months simply from a New Year’s resolution."
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Speaking of cake – Kirkpatrick says if there’s anything you should cut back on in the new year - start off with sugar – and that means both artificial varieties and the real stuff.
"We know that sugar fuels obesity. We know that it fuels chronic disease, and we know we should eat less of it," she said.
Cutting back on your sugar intake will help fuel weight loss. Plus, Kirkpatrick says it all starts with what happens in the gym. She recommends paying attention to what you’re drinking during your workout. Gatorade or Powerade may not be necessary because of the sugar content in it and the length of your workout.
"We really don’t need to fuel with an electrolyte replacement in a workout that’s under 60 minutes. So if you are going to the gym for 30 minutes, water is gonna hit exactly what you need," the dietician explained. "You don't need those replacements. Where we see the need for replacement of electrolytes and simple sugars is going to be when we go over that 60 minutes time frame and the intensity increases."
Don't like water? No problem – just try adding lime or lemon to it to change the taste.
"There are some great water mix-ins that have a small amount of sugar that gives it some flavor. People love seltzer water that have flavor," Kirkpatrick told me.
And after that great workout and dinner, you may be tempted to reach for something sweet.
"As boring as it sounds, you have to ask yourself why am I always pointing to the fridge to get that dessert? Dessert isn’t something we need," Kirkpatrick said. "If our goal in 2021 is to feed our mind our body and soul, dessert isn’t going to be feeding it. It really going to be feeding some sort of emotion or habit."
We’re in this together!
If you're interested in learning more, or signing up for a similar program through the Cleveland Clinic, visit:
call: 216.448.4325 or email: cilm@ccf.org