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 Prevention.
One good way to begin with is to keep a foodstuff journal for a few days to obtain an idea of your diet plan and levels of food usage, Hogan said. There are some good mobile apps to assist you track calorie intake and exercising, she said. If you can easily, work with a registered dietitian to formulate a plan and help a person achieve your weight-loss goals, Hogan stated.