It’s a new year, thank goodness, and you’re getting busy again! In fact, potential patients/clients are calling you all day long, wanting to sign up for your program, feeling optimistic about their healthy new year! You’d really like to help them but you’ve seen this enthusiasm many times before, and you know that a new diet based on some traditional resolution, is not a strong incentive for successful weight loss. Patients/clients need to realize that losing weight is just part of the solution, they also need to maintain healthy habits to live a healthy life!
Here are some simple habits that patients/clients can easily incorporate into their daily routines to ensure a healthier life in 2021 and beyond.
Portion Control. Coach your patients/clients on portion control by advising them to always use smaller plates and cups for meals. Ask them to consider traveling with their own plates to ensure “on the road success”. Smaller plates, simply means smaller portions.
Getting active. Too many of us live sedentary lives. We sit at a desk from 9-5, we sit in our cars while commuting to and from work, we sit at the dinner table and we sit around watching the evening news. Advise your patients/clients to exercise at least 3-4 times a week. It doesn’t have to be high impact exercise, simply walking around the neighborhood or park will do. Recent studies indicate that even 11 minutes of exercise daily can help you live longer.
Drinking more water. Water is so important and sometimes we have too many other choices, so we just don’t get adequate water intake. Water will keep your patients/clients hydrated and keep them feeling fuller for longer because water is a natural appetite suppressant.
Tell your Patients/clients about the 8/8 rule – drink at least eight – 8 ounces of water a day and while exercising, drink even more.
Trying new healthy recipes. Encourage your patients/clients to try one new recipe a week. Adding new flavors, new textures and aromas to a diet, can keep diet fatigue at bay.
Eating meals only at a dining table. We have all been guilty of eating in front of the television or computer from time to time but this is a big distraction from mindful eating (eating slowly and without distraction, listening to physical hunger cues and eating only until you’re full while enjoying taste, texture and smells). Mindful eating is a great way to enjoy meals and prevents overindulging. A great tool for mindful eating is called “The Health Jumble” by Dr. John H. Sklare of The Inner Diet.
Keeping a food diary. This keeps patients/clients accountable for food choices and gives them a snapshot of where they may have gone astray.
Getting to bed early. Getting adequate sleep is not only important for improving our cognitive abilities but may also reduce hormone related weight gain. 7-9 hours of sleep each night is needed for the average healthy adult.
Drafting up a commitment contract. When signing up a new patient/client for your weight loss program, draft up a contract with details about the program goals, witness, and have your clients sign. This will keep them accountable for staying on their diet & continuing their good habits throughout the year.
Just remember, it’s easy to pick up bad habits and hard to drop them just as it’s hard to pick up good habits and easy to drop them!!
Happy New Year!!!! Ask us about our weight loss plans and high protein products!
*Updated. Originally published as, “How to Turn New Years Resolutions into Life Long Healthy Habits”.
Image by Pixabay
Todays, Dietitian Magazine –http://www.todaysdietitian.com/news/011813_news.shtml , http://www.todaysdietitian.com/newarchives/tdmay2007pg50.shtml
Mindful Eating Organization – http://thecenterformindfuleating.org/