New year, same old Resolutions

Are You Still on Track?

After what seemed initially like a lifetime, 2020 somehow became 2021! A year in which surviving lockdowns, social isolation and being stuck at home, resulted in eating more frequently for some people. Or tucking into a few too many treats to get us through the long days and nights. As we reflect on the year that we would rather forget, we already find ourselves well and truly into 2021.

Did you indulge in more late night brownies or a cheeky bottle of wine during the lockdown?

Did you make any New Year Resolutions? Are you still on track? A survey completed by Finder.com.au found that in 2020, more than half of survey respondents wanted to lose weight & increase their fitness levels. Despite having the best intentions, only 8% actually achieved their resolutions.

Why is Dieting so Difficult?

The reason the success rate is so low is because dieting impairs our thinking and ability to maintain self control. On top of this, our bodies are already programmed with factors to promote weight gain and prevent any weight loss. Therefore, any weight loss we manage to achieve (success!) is then reversed by slower metabolic processes and regulation of hormone levels. This results in us seeing chocolate we were hoping to avoid as enticing and rewarding.

1 to 2 out of 3 dieters gain more weight than what they started with pre-diet.

So, if not weight loss, what alternative resolutions can we aim for in 2021?

1. Avoid thinking of foods as ‘good and bad’

Nurture a positive relationship with foods. Instead of having a black and white mindset, create ‘gray’ experiences instead. E.g. I feel like pizza for dinner but will add some salad to it.

2. Honour your hunger & fullness cues

Remember when we were children, we were able to easily say no when we were full and yes when we were hungry. As adults we often lose this skill due to competing demands and beliefs. Try using the chart below the next time you eat to help understand your true hunger and fullness.

3. Start meal planning

Planning meals can save time AND money. Plus, it makes you less likely to fill those hunger cues with chocolate & cookies. Another tip: When grocery shopping, your key nutritional food is around the supermarket perimeter - avoid the maze of isles, which is often filled with more processed foods.

4. Avoiding emotional eating

Beyond hunger, food can reduce anxiety, make us happy, fill a void of loneliness or boredom. However, it is also important to identify other strategies to manage emotions e.g. journaling, chatting to a friend, going for a walk, watching a movie, listening to music.

5. Trust & allow craving

Our bodies need a number of different tastes, flavours, textures and variety, often which we will ignore as we believe it is bad for our health. Ignoring these cravings can make them stronger, so allow yourself to eat these foods and you may realise you don’t crave them as often as you thought.

6. Create a mindful eating experience

Mindful eating considers thoughts towards your eating environment; before, during and after the eating experience. Making small adjustments to your surrounds e.g. turn the tv off, eat at the table to can change your mealtime experience. It may allow you to enjoy the aroma, texture and flavour of the meal better than you did before.

So what now?

Research shows that individuals who eat as they want are less likely to overeat or to feel guilty after a meal. They are also more likely to be satisfied with their body image. From a health perspective, these individuals are also more likely to have better cholesterol levels & reduce their overall cardiovascular risk. While weight is not the aim, following some if not all of these resolutions may actually help in losing your weight.

If you are interested in continuing with weight-related new year resolutions, consider these tips above. After all, you may actually end up improving your overall health and keep your resolution for the whole year! Win-win!

We are here for you!

If you need support in achieving your best health for 2021, why don't you check out what our Ripe Health dietitians can do for you so we can help you to make this year counts! We know how important it is for people to receive nutritional advice that actually works for them while considering other factors like your medical conditions, your family history and so much more.

Contact the team on (03) 5831 5400 or book an appointment on our website by clicking here