Volume 15, Number 1: Winter 2007
Ask Dr. Nancy
Q: Everyone jokes about full gyms in January and empty ones in February. I'm part of the joke now! I started dieting and walking and felt great, but I'm back to old habits and discouraged. Any hints?
First, erase the discouragement. Setbacks happen, and you can always refresh your resolve. I believe one problem is New Year's resolutions themselves: the idea of a one-shot, all-or-nothing change. Eating well and exercising is a goal you refresh every day. Remember that you "felt great," and begin again.
Did you try too much too soon? Perhaps you changed from little exercise to daily extended walking. Set a smaller goal, even 15 minutes 3 times a week, and then increase it. Thirty minutes of moderate activity on most days is excellent.
About your "diet": Did you deny yourself food? Or eat foods you don't like? Eating healthily does not mean hunger or tasteless food. The key is avoiding high-calorie empty foods (fats, sweets, processed grains) and cooking methods like frying. Eat protein and filling vegetables, fruits, and grains that you enjoy.
What caused your backsliding? Take an honest look. Was it the timing of your exercise? Eating out? Not stocking healthy munchies at home? Meeting stress with couch time and ice cream? Pinpoint the problem and create a solution that is easy on you-like walking at lunch instead of 6:00 a.m.
Did you try to go it alone? Engage family and friends in your healthy changes. Also consider the free CHP weight loss class. It works, and the camaraderie is great. And don't forget the many diet and exercise articles in past HealthLines, available at capitalhealth.com. You can make 2007 a terrific new year.