5 Ways to make your 2012 diet plan stick. For real.

by Jeni Tackett – Registered Dietitian, Trinity Medical Center and Jen Foley , Two Rivers YMCA

Ready to keep your diet on track? Follow QC Fitness and Nutrition Bloggers Jen Foley and Jeni Tackett’s advice for your first 8 weeks in 2012. Now through February, both Jen and Jeni will motivate you each week with tips to help make resolutions stick.

So, how can you “power through” the first eight weeks of the year and help make those good habits stick around?  Here are five simple tips:

#1 Choose an attainable goal.

Jen:  Be realistic. Don’t say “I want to lose 20 pounds in 2 months!” But promising to yourself to include daily physical activity in your life is very possible. Remember, losing 1-2 pounds a week is realistic. Any more than that is just crash dieting and that sets you up for the yo-yo weight-loss and weight-gain cycle that’s a no-winner in the long run.

Jeni: You have to cut out 3500 calories to lose one pound.  Do not expect to lose weight rapidly.  The slower the weight loss the more likely you will keep it off.  If you live a healthy lifestyle the weight will come off.

#2 Create a game plan.

Jen: At the beginning of January, write a personal wellness plan. For example, all successful businesses start with a plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you’ll be more likely to succeed. Begin by looking at your calendar. Do you want to lose X pounds by a class reunion this summer or run the Bix in July? Set the date, and the plan to get there becomes more real every day.

Mississippi Valley Health News' nutrition blogger Jeni Tackett (left) and fitness blogger Jen Foley (right) offer their insights and inspiration to help you keep your promises and get on the road to great health.

Jeni:  Tailor a nutrition plan that works for you.  Include healthy food that you like.  If you eat out most days during the week then set a realistic goal that you can achieve such as packing your lunch three out of five days each week.

#3 Break it Down and Make it Less Intimidating.

Jen:  Rather than one big end goal, divide it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach your ultimate goal. For example, if you goal is to run a 10K by May, start with a smaller goal of running a 5K under 30 minutes by March

Jeni:  Do not have an all or nothing attitude when it comes to eating healthy.  Everyone indulges in unhealthy foods occasionally.  The key is getting back to healthy eating at the next meal.

#4 Give it Time.

Jen: Making a change in your life can be exciting, but sticking with it is where it can be challenging. So give it time and before you know it will become a part of your daily life. I see people at the gym every day in January and by the end of February they’re gone.  Expectations are too high and the routine is more work and no fun.  It can take many months to see the kind of results you want. Even though your body is changing by adding more muscle and losing fat, you may not see any visible change on the scale for a good month or more.

Jeni:  You must be patient for weight loss to be successful.  You need to eat healthy and exercise regularly for the rest of your life.  Do not think short term but rather envision yourself healthy for a lifetime.

#5 Keep a Journal.

Jen: Get a small notebook or try many of the weight loss apps for your smart phone.  A journal also helps you recognize your positive steps and makes it harder to go back to the same old habits. Really begin to pay attention and write about how you feel after your walks or on the days you miss. Most people who stick it out find that their emotional wellbeing improves with activity. You’ll have more great days and sleep better, you’re your journal will remind you of how far you’ve come.

Jeni:  I’m a big fan of food journals and have used them myself.  A food journal gives you accountability.  Write down everything you eat for a few days to help pinpoint vulnerable times. Do you find you eat well all day, just to get hungry and binge after dinner?  Many people overeat in the evenings.  Keeping a journal can help you make the changes you need for a healthy lifestyle.

Have questions about how to keep your 2012 resolutions?  Now you can ask Jen and Jeni directly by posting your question to this (or any) of their articles.

Jeni Tackett is a registered dietitian at Trinity Medical Center and the Two Rivers YMCA. Jeni majored in Nutrition and Dietetics at East Carolina University in Greenville, North Caroline. She lives East Moline with her husband, Nathan and their two children, Noah and Lily and two dogs. Jack and Lola.For a listing of all of Jeni’s blog posts on MVHNews, click here.

Jen Foley is the Healthy Lifestyles Director at the Two Rivers YMCA, Moline.  Jen majored in Therapeutic Recreation at the University of Tennessee and Gerontology at Sonoma State University. She lives in Davenport with her husband, Tim and their two pugs Jack and Lucy. She enjoys having an active lifestyle and helping others achieve their goals.For a listing of all of Jen’s blog posts, click here.