Healthy Resolution

Tips for Month-to-Month Diet Changes

Couple eating breakfast

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Now is the time for setting resolutions. While getting healthy might be among your resolutions, it's important to remember that fad diets won't produce lasting results.

The best way to lose weight and keep it off is to ditch dieting and begin to change your lifestyle slowly over time.

“Eating a well-balanced diet, keeping to a fitness routine and maintaining one’s weight are all tactics to support a healthy lifestyle," says Dr. Melina Jampolis, an internist, board-certified physician nutrition specialist and author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.” "As a doctor specializing in nutrition and weight loss, I’ve been helping people navigate life’s challenges using a motivational and simple, year-long approach.”

Jampolis uses the Calendar Diet, a year-long guide to help people take small, consistent steps each month that can lead to big changes over time. She recommends the following:

Eat wholesome foods

“A menu filled with seasonal fruits and vegetables will give you a big nutritional boost,” says Jampolis.

In fact, vegetables are low in fat, high in fiber and help boost overall nutrition.

Lean protein can also help control hunger, stabilize blood sugar levels, support metabolism, and build and protect muscle.

But don't be tempted to cut out all fat. Moderate amounts of “good” fats, such as those found in nuts, seeds, avocados and olive oil, can help keep calories under control and support the absorption of fat-soluble vitamins including A, D, E and K.

Up your activity

Getting enough activity each day is important to maintaining good health.

“The key is to gradually increase your activity levels,” says Jampolis. “By switching up your routine every month, you can continually challenge yourself, improve fitness levels and work major muscle groups in different ways to prevent plateaus.”

Visit the National Center on Health, Physical Activity and Disability for exercise tips.

Source: Family Features