Fitness and nutrition are two of the most common New Year’s resolutions. A few local experts shared some tips on how to approach these goals.
Rachel Savage, a registered dietitian at Johnson Memorial Hospital, and Bruce Salazar, owner of Victory Strength and Fitness in Greenwood, offered advice to help sustain these resolutions.
Although nutrition and fitness are often laid out as separate goals, they complement each other when it comes to a person’s overall health.
“There is a common phrase that nutrition is 80% or 90% of the battle,” Salazar said. “I honestly believe that nutrition is more like 50% of the battle. Once people have a sustainable exercise routine, they tend to be more motivated to eat better. Once they start eating better, they start to feel the benefits of their improved nutrition and fitness habits.”
Establishing a sustainable goal
Both Savage and Salazar said that goals need to be realistic for best results.
An individual seeking to improve their fitness or nutrition should evaluate their current condition and base their goals on that evaluation. Savage recommended establishing “resolution chunks” to maintain motivation.
“I think it is really important to fight against the all-or-nothing mindset,” she said. “It can be very discouraging. You set yourself up for failure if you have this high expectation. If you can overcome the mental aspect, it can be a lot easier to achieve whatever resolution you have. We feel good as soon as we achieve something, so if we can have something easier to achieve, that really helps us stay motivated.”
Unrealistic expectations often lead to failure or the abandonment of goals. People need to understand that their bodies have limitations. It is important to assess these limitations and then create a plan that takes those into account, Salazar said.
“If you don’t have a sustainable process, you are bound to quit sooner or later,” he said. “Most of the time, there is a tendency to have unrealistic expectations as to what the progress is going to look like. If someone has to lose 30 or 40 pounds, they might want to see big drops in weight during the first few weeks. That might not happen, so they get frustrated and quit. It is important to recognize that better is better. It doesn’t have to be giant leaps in progression. It is important to celebrate little progress and carry that momentum.”
Controlling excess
Achieving fitness and nutrition goals does not mean completely giving up unhealthy food. The key is portion control, Savage said.
Even on a diet, people should enjoy food and not feel guilty about enjoying it. People should still be mindful of what they consume and should avoid eating or drinking in excess, she said.
Savage outlined several strategies to avoid eating in excess. She recommended tracking meals in smartphone apps like MyFitnessPal or keeping a food journal.
To avoid eating too much, Savage recommends eating more slowly and listening to cues the stomach gives when it starts to get full. It should take a minimum of 10 minutes to eat a meal, Savage said.
“As long as you are taking your time, it gives your body a moment to realize what is going on,” she said. “The body has to realize it is getting fuel to send those signals that you aren’t hungry. After 30 minutes, if you are still hungry, your body might need some more fuel. In that case, it is okay to eat something more.”
Savage said meal prepping is a good strategy, as preparation is likely to increase a person’s success rate.
When eating out at restaurants, she said that the key is to make the meal healthier in little ways by ordering vegetables as side or choosing entrees that are grilled or roasted rather than fried.
Savage said people should remove phrases like “cheat meal,” from their vocabulary, as it is OK to eat any food in moderation.
“My problem is the ‘cheat’ part, because I think that fuels the fire of an unhealthy relationship with food,” she said. “Eating things that we enjoy should not make you feel guilty. It should not be considered cheating. Food is meant to be pleasurable and social.”
Misconceptions
Attitudes around exercise and nutrition are full of misconceptions.
Savage said that some of the most common nutritional misconceptions include foods like parfaits and smoothies.
“It’s not that those aren’t healthy,” she said. “Those are usually pretty big portions. There are a lot of the same food groups or nutrients in them. Once it is all blended up, you can’t really tell that there may be five cups of fruit in there. Things like that tend to have an excess of carbohydrates.”
Supplements are often misunderstood as well, Salazar said.
“There are a lot of supplements out there that aren’t really necessary,” he said. “The two that are helpful are creatine and whey protein. People need to bump their protein intake up to properly build muscle. Creatine is scientifically proven to improve recovery and body fat reduction because of the way it helps your energy levels.”
Supplements are not meant to replace other foods in a diet — they are simply an added supplement, Savage said.
Advertisements for drinks like Gatorade or protein bars are often marketing ploys made to sell a product and are not necessary to achieve a person’s goals, Salazar said.
“Water is probably the most important thing that matters to your fitness goals,” he said. “You definitely want to make sure you are drinking enough. Muscles that are dehydrated don’t perform as well. It helps with mental clarity and digestion. There are tons of benefits.”
Exercise does not have to be strictly conducted in the morning or the evening either. The importance lies with the exercise, not the timing, Salazar said.
“Most people start off with pounding a treadmill or running by the roads, which really won’t get you anywhere,” he said.“You want to start with something that is going to strengthen the whole body. It is a matter of making sure that you start with an appropriate challenge and then progressing from that appropriate challenge. For one person, the appropriate challenge might be starting with 10 to 15 push-ups on the floor. For another person, one push-up might not be doable for them. It is just a matter of being consistent.”
He also emphasized the importance of getting enough sleep.
Benefits
Proper nutrition and practicing a fitness routine over a long period comes with benefits including higher energy levels and bone and joint function.
“Some of it comes from feeling proud of yourself,” Savage said. “Taking care of yourself and your body makes you feel good. That is one of the most underrated benefits.”
Having a good diet can also reverse or help manage chronic disease, she said.
The benefits of exercise do not only include appearing more muscular or losing weight. Physical fitness can improve a person’s personal life, Salazar said.
“It is being able to pick up your kids and play sports with them,” he said. “Strength helps out with working in the yard or other projects. Muscle in general is like armor. It protects joints and bones. Exercising also helps you with your mental health and anxiety. We see people overcome depression which is really cool.”
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