-- Robert Preidt
SUNDAY, Dec. 29, 2013 (HealthDay News) -- Healthier eating,
losing weight and getting more exercise are among the most common
New Year's resolutions, and it's important to make a plan and be
patient to achieve these goals, an expert says.
If you decide to start eating healthier, it can be difficult to
decide where to start. It's best to focus on specific changes to
make your goal more attainable, said Kelly Hogan, a clinical
dietitian at Mount Sinai Hospital in New York City.
Here are some examples: Replace fried chicken or fish with baked
or broiled versions two or three times a week; eat four or five
servings of vegetables every weekday; and cook dinner at home three
nights a week instead of ordering carry-out food.
Instead of cutting out all your nightly desserts, plan to have
one small dessert one or two nights per week. This will satisfy
your sweet tooth and prevent intense cravings, Hogan said.
If you pledge to get more exercise, try to schedule workouts
with a friend who has similar goals so you can hold each other
accountable. You could also plan exercise in smaller increments
throughout the day, Hogan said. For example, divide 30 minutes of
daily exercise into three 10-minute sessions.
There are other easy ways to boost your physical-activity
levels, Hogan said, such as getting off the subway a few stops
early and walking the rest of the way.
If you vow to lose weight, you need to keep reminding yourself
to be patient. People who lose weight gradually and steadily (1 or
2 pounds a week) are more successful at keeping the weight off,
according to the U.S. Centers for Disease Control and
One good way to get started is to keep a food journal for a few
days in order to get an idea of your eating habits and levels of
food consumption, Hogan said. There are some good mobile apps to
help you track calorie intake and exercise, she said. If you can,
work with a registered dietitian to develop a plan and help you
achieve your weight-loss goals, Hogan said.
The U.S. General Services Administration offers tips for
popular New Year's resolutions.
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