Five small steps for staying healthy in the New Year

5

Small Steps for Big Results

Written by SANDIE LYNCH

Stop Dieting! Dieting is the biggest barrier to lasting weight loss results. Diets promise and deliver quick results, unfortunately, many times at the cost of health. Not only is physical and mental health compromised while dieting but usually the weight returns with more pounds to boot! One problem with quick weight loss diets is the loss on the scale is more than fat, it includes water, and muscle as well. Muscle loss is detrimental to a healthy metabolism, slowing it and making it easier to regain the lost weight. Muscle loss also lowers motivation and depresses mood, literally taking away the “get up and go.”

When the body is deficient in calories, it creates energy by breaking down muscle tissue into carbohydrates to fuel the body and brain. Carbohydrates are the body’s preferred energy and will convert protein and muscle when not getting enough from the diet. As the body breaks down muscle, motivation, and the desire to move decline to help the body to conserve energy. Therefore, as motivation and energy decline, in just a few short weeks or months; the diet is rejected and old habits creep back in. The bottom line, diets are stressful, and the brain and body will avoid stressful things.

Instead, make losing weight and getting healthy less stressful. Below is a step-by-step plan to start a sustainable health plan that will lead to lasting weight loss results with plenty of energy and motivation to sustain it. Once a step becomes a habit build on it with the next step.

1Eat more fruits and vegetables: Research conducted by Dr. D. Wang which appeared in the Journal Circulation on March 1, 2021, showed that mortality declined as fruit and vegetable consumption increased. Consuming at least 2 servings of fruit and 3 servings of vegetables a day lowered the risk of mortality by 13%. Other great benefits of eating more fruits and vegetables are they are low in calories, high in fiber help one feel fuller quicker with fewer calories, are packed with cold and flu-fighting antioxidants, and lower inflammation in the body. Add fresh or frozen fruit to cereal, smoothies or plain yogurt. Vegetables are great low-calorie snacks.

2Reduce meat portions. Meat is high in calories and fat and is shown to contribute to obesity. Individuals who eat more meat have a higher total calorie intake of approximately 700 calories a day. The Shahedieh study published in 2022 found intake of processed meat was a significant predictor of central obesity and a high intake of poultry was associated with general obesity. Therefore, reducing meat portions makes the biggest

impact on weight loss and obtaining a healthy BMI. To make this easier, use smaller plates, cups, and bowls, have meatless meals, and decrease consumption over time. Cultures that live the longest, eat very little meat.

3Reduce or eliminate

sugary snacks and

beverages. A systematic review and meta-analysis by Lisa Te Morenga et al. concluded that intake of sugar-sweetened foods and beverages was associated with weight gain, but the same number of calories in whole-food carbohydrates was not associated with weight gain. Also, reduction of sugar was associated with weight loss. The odds of being overweight or obese increased with sugar intake. Limit added sugar to 25 grams a day.

4Eat whole grains

instead of refined, enriched starches:

Minimally processed whole grains such as brown rice, oat groats, wheat berries, and whole barley, are rich in carbohydrates to fuel the body, rich in fiber to regulate digestion and motility, as well as fuel healthy bacteria in the gut. Jens Walter’s study titled Holobiont Nutrition found individuals who eat more whole grains increase the microbial diversity with strains that lower inflammation in the body. Higher intake of whole grains is associated with lower mortality from cardiovascular disease, type 2 diabetes, and some cancers, especially colon cancer. If gluten-sensitive use grains such as oatmeal, quinoa, millet and buckwheat. Eating 3 ½ cups a day is optimal for gut health.

5Engage in activity

for 30 to 60 minutes 5-6 days a week including both cardio and

strength training. Adding exercise burns fat and calories without restricting the body of needed nutrients. Exercise stabilizes metabolism and most likely will increase it when reshaping the body for less fat and more muscle. Exercise also improves insulin sensitivity, mood, and immunity, and lowers disease risks. To get started, break it into 10 to 15-minute segments throughout the day if necessary.

Remember, small steps create big results; Rome was not built in a day. Stay focused on one day at a time and the behavior to accomplish for success. Build on each behavior for a lifestyle for more health, less fat, and the energy to fuel your best life.

Sandie Lynch is a registered dietician, fitness trainer, wellness and lifestyle medicine professional coach, and owner of ATP Wellbeing Consultants LLC. Attain Top Performance (ATP) in Life with health, fitness and spiritual connection. Contact her for a free 60-minute consultation session for three powerful steps toward greater sleep and health at Sandie@ATPHealthandFitness. com or 240-439-9927.