For many people, ushering in a new year means ushering in a new diet. One study found that 20% of participants resolved to shed pounds beginning January 1, making weight loss the second most common category of resolutions after physical health. But study after study has found that diets dont work long-termthe vast majority of people eventually gain back the weight they lose, if not even moreand that lower body weight isnt a reliable indicator of better health anyway.
Trying to change your diet in the name of losing weight is, generally speaking, misguided at best, and can do your mind and body real harm. But that doesnt mean you cant benefit from eating differently.
If, come New Years, youre not feeling physically well or your relationship with food feels off, its not a bad idea to change the way you eat, says Blair Burnette, a postdoctoral researcher in psychology at the University of Minnesota. Maybe youre uncomfortably bloated or feeling low on energy. Maybe you notice yourself getting take-out more often than youd like, or eating whenever youre bored and sad. Its possible to improve your physical and mental health by being more mindful about what you eat. Doing so may even lead to changes in your body composition. The key is to shed the misconception that losing weight should be your driving goal.
Here are five diet resolutions to consider if youre hoping to start the new year with a healthier relationship with foodno scales required.
People are more likely to maintain resolutions that involve an addition to their routine, rather than goals that require avoiding something tempting, according to a 2020 study published in PLOS One. Instead of resolving to limit treats, set a goal to eat a greater variety of nutrient-dense foods. Try adding a vegetable to every meal, signing up to receive a Community Supported Agriculture box, or eating a piece of fruit for your afternoon snack each day.
Tracking each day that you complete your habit using an app or a simple notebook can make the goal feel measurable. Start out small, says Vivienne Hazzard, who is also a postdoctoral researcher in psychology at the University of Minnesota. rather than saying, Im going to do this thing every single day, say, maybe Im going to do it two or three times a week.
The idea of adding instead of subtracting can guide you to make any meal more nutrient-dense without restricting the things you love. Instead of banishing chips and cookies from the house, aim to pair them with other foods that help you feel satiateda side of guacamole or a scoop of nut butter, for instance. Mix leafy greens into your mac and cheese or meatloaf. Throw a handful of frozen spinach into your morning eggs.
Water is a simple addition that can make a big difference for your health. Mild dehydration (water loss equal to less than three percent of your bodys weight) is associated with fatigue, lowered motivation, and gastrointestinal problems like constipation, according to a 2010 review article published in the journal Nutrition Reviews. Chronic mild dehydration might even contribute to a higher risk of developing urinary tract infections, high blood pressure, heart disease, and strokes. Aim for between 2.5 and 3.5 liters (84.5 and 101.4 ounces) of water per day, more if you work out. To remind yourself to guzzle a glass, tie it to another part of your routineleave a water bottle by your bedside and take a few sips as soon as you wake up, make a cup of herbal tea for when you sit down at your desk, drink a glass whenever you brush your teeth. There are dozens of apps to help you track how much water you drink and send you helpful reminders. If drinking plain water feels like a chore, try adding in something more interesting like cucumbers, lemon juice, or flavored electrolytes.
[Related: Dont punish yourself for eating unhealthy foods]
Fiber is the material in plant-based foods that our bodys cant digest. For a long time, scientists thought of it as junk, says Beth Olson, a professor of nutrition at the University of Wisconsin, Madison. Today, we know that its essential. Fiber feeds the bacteria in our guts, which could have an indirect effect on everything from our mood to our immune systems, Olson says. In plants, fiber acts like a capsule for the nutrients the body does use, like sugar and fat, making it harder for our body to absorb them. So when we eat fiber-rich brown rice or beans, our body doesnt actually absorb all the carbohydrates they contain. We also absorb those nutrients more slowly and feel full for longer. Plus, fiber-rich foods are often rich in other nutrients. Fiber keeps good company, Olson says. The Mayo Clinic recommends that women aim for between 21 and 25 grams of fiber a day, while men should aim for between 30 and 38 grams. (For reference, an apple contains about five grams of fiber; a cup of black beans contains 15.)
Im biased here, because I made this resolution in 2018 and have hardly missed a week since. Its easy, fun and, as an added bonus, may even have health benefits. People who cook at home tend to have better overall health, closer personal relationships, and a stronger sense of cultural identity, according to a 2017 review published in the journal Appetite.
To maximize the positive effects, take the time to sit down and enjoy the meal youve cooked. This might mean savoring the food with friends or family, but it can also be as simple as turning off Netflix, lighting a candle, and relishing in the nourishment youve prepared for yourself. Its a way to take care of your mental health, Burnette says, It can connect you to meaning and joy in life. Plus, youll save the money youd otherwise spend on take-out.
Rather than counting calories, start keeping track of how your food makes you feel. Jot down what you eat at each mealnot macronutrients and exact portions, as you would on a strict diet, but simple summaries of what went on your platehow hungry you were beforehand, and how you felt afterward.
Paying attention to hunger is an important element of intuitive eating, a diet paradigm that encourages eating based on internal, not external cues. Adults who practice intuitive eating are less likely to stress eat and are happier with their bodies overall.
Pay attention to when youre hungry when youre full. And eat accordingly, Hazard says, And that might sound simple, but I think because of diet culture, so many people have just gotten so off base with those cues. Its important, however, that you dont pay attention to calories or measure portion sizesand dont stress if you notice that youre eating when youre not hungry, or eating past the point of satiety, Burnette says. Its not the hunger and fullness diet.
Ultimately, any changes you make to your diet should be tweaks that are pretty easy for you to maintain,and ones that make you feel good, Olson says. Otherwise, they wont be sustainable. Dont force yourself to start eating a vegetable you dont like; dont expect yourself to cook elaborate meals on weeknights if you regularly come home exhausted; dont furiously chug water every time you crave a soda. If the way youre eating leaves you irritable, tired, or stressed, wellits not very good for your health, is it? Focusing only on the nutritional value of food, rather than the pleasurable aspects, isnt helpful for our health in the long run, Olson emphasizes. Food is an important part of our culture, Olson says, Its celebratory, its nourishment.
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5 nutrition goals that are better than weight loss - Popular Science
