How to maintain New Year’s resolutions on exercise and healthy eating

We are approaching the time of year when holiday pampering gives way to annual fitness redemptions, many of which are buzzing due to impatience and unrealistic expectations, say local health experts.

“We see a lot of people all year round who want to get healthier, but there’s still the stereotypical ‘New Year, new me’ attitude,” said Lauren Nichols, a registered dietitian at Hartford HealthCare. “People put a lot of pressure on themselves to make a lot of changes at once. It doesn’t really stick.”

She said a person embarking on a new healthy lifestyle plan should first ask themselves why they want a change.

“Is it to lose weight because they are uncomfortable and want to feel better?” she asked. “Or is it to look like someone else and somehow believe that a weight loss will make everything about their lives better – which is not really the real reasons.”

Baby steps to success

Nichols said people achieve higher and more lasting nutritional success by taking a gradual approach to eating and exercise.

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“Focus on adding more fruits and vegetables to a meal, and pay attention to your hunger pangs instead of jumping into a ‘diet’, a word that carried a lot of excitement,” she said. “Food is morally neutral. There is neither good nor bad food. It all matters. Some have more vitamins or fiber and others give you fast energy and taste good. It’s about finding a balance in eating that becomes a habit. and lifestyle. ”

Although everyone’s metabolism and baseline health are different, Nichols said a typical meal should consist of a quarter of each of proteins – animal-based or beans or tofu – and whole grains, like wild rice or mashed potatoes, the kind of foods that instill a feeling. of fullness. The other half should be absorbed by vegetables and fruits, resulting in a good balance of carbohydrates, protein and fat.

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“But remember to be gentle with yourself,” Nichols said. “Do not skip meals because you might be going to a big party later in the day. You just want to go there super hungry. Listen to your body and try to find out if you are eating because you are really hungry or it is a habit because there are many other people around you who eat. ”

Nichols also suggested shifting the focus away from calories to ingredients.

“Counting calories can be tedious and difficult to maintain,” she said. “And when they do not see results immediately, people throw their hands up in frustration. It’s the little changes like throwing an extra handful of vegetables into a salad or putting some chopped tomatoes in your scrambled eggs that help. It’s about adding and not taking away. ”

The fitness center and training routines at home

Usually, a new weight loss regimen includes promises to train more, decisions that historically translate into a jump in first-time gym memberships.

But without any basic planning, the new members tend to drift away before the spring crocus emerges, said Jolene Bowers, owner of Summit Fitness and Sports gym in Norwich.

“The first quarter of the year is the best quarter for all gyms – they run through the doors,” she said. “But if we do not do our best to retain them, we will lose 60% of the new members within 90 days.”

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Bowers said the same statistics apply to those starting a home fitness plan.

“Those treadmills very quickly end up becoming coat racks,” she said. “We want people to be realistic and understand that this is a lifestyle change that takes time. We’re not scaring them by telling them to be here seven days a week – it’s not realistic. And it takes up to three months for them to really see results and see their energy rise. “

Alexa Helwig, a personal trainer and nutrition coach at Summit, spends much of her days working with clients from any point on the fitness spectrum.

“There is no quick fix to achieving fitness,” she said. “You can not just cut down on carbs for two weeks and expect to keep any result. It has to be lifestyle and habit changes.”

Helwig, a self-described “football” at the gym, said it’s a crucial step to make new customers comfortable.

“It helps offset any awkward feelings or lack of confidence,” she said. “I would normally work with them in the back function area and work to find realistic fitness goals. If someone says they will lose 50 pounds in a short amount of time, I can encourage them to extend that timeline.”

Helwig says fitness beginners should avoid the “numbers” trap.

“The scale is not a realistic indicator of health,” she said. “Muscle weighs more than fat, so a person’s weight means nothing. A better indicator is to check if their clothes feel better on them, or get them to take progress pictures. “

Helwig said she recommends a workout three times a week that includes a combination of weights and steps. She said that the weight work gives the toned look that simple weight loss does not give.

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Helwig warned new gym-goers to concentrate on improving their own bodies rather than striving for an unrealistic ideal. She said that Instagram and other media presentations, with their professional lighting and unnatural poses, can be wildly misleading.

“You want to look like yourself, and to do that, start slowly and create those training habits,” she said. “I try to make the experience fun and tell customers to focus on being 1% better tomorrow than today.”

John Penney can be contacted at jpenney@norwichbulletin.com or at (860) 857-6965.