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Wellness & CareDiet & Nutrition › Weight Loss in the New Year: “Tipping the Scale for Success”
September 22, 2017

Weight Loss in the New Year: “Tipping the Scale for Success”

Weight Loss in the New Year: “Tipping the Scale for Success”

We’re setting you up for success with your weight loss goals for 2017:

Here are 7 New Year’s Diet Resolutions from Dr. Nitya Sharma, director of WESTMED’s Comprehensive Weight Loss Center

  • Come up with goals that are attainable as opposed to something that is not within reach. For example, starting with a 5-10 percent weight loss goal is attainable for most people
  • Be specific. For example, start with specific goals such as walking for 15 minutes every day or having at least 2 servings of vegetables daily
  • Shape goals by starting with something attainable and working up to desired goal
  • Carve out time in your day (even if it is small pieces of time) by planning ahead to achieve your goals
  • Have a strong support system; your friends, family, colleagues can help to encourage you to stay on track
  • Occasional lapses are normal but don’t get derailed by them; continue to move forward
  • Find ways to be accountable to yourself; example, keep online or written food and exercise logs, check your weight regularly.

Do you Need Help with Goal Setting? Jennifer Schaeffer, WESTMED Dietician, weighs in with those:

Sample this useful information for goal setting when it comes to fitness/nutrition, etc. Here’s how to make them realistic and SMART:

Goals need to be Specific:

  • For example, I will walk 1 mile 4 times per week

Goals need to be Measureable:

  • How many sit –ups can I do in 60 seconds. Repeat measurements on a regular basis to determine if progress is being made.

Goals need to be Attainable:

  • If you have not been exercising at all, it is not realistic to set a goal that you will start exercising 60 minutes daily. Instead, set a goal of 30 minutes 2-3 times a week, and increase the workouts as you are able to.

Goals need to be Relevant:

  • Does the plan match the goal you are trying to achieve. Will planning and preparing a meal each day at lunch contribute to your overall goal of eating in a healthier way

Goals need to be Trackable:

  • Keep workouts and food intake in a log to help with motivation, accountability, and also to track progress.

This concept of SMART goal setting was borrowed from New Direction weight control system.

3 Popular Diets with “Buzz” – Jamie Feit, Registered Dietician Explains

Three popular diets with slight variations aim to help with different diseases. They are:

  • The DASH Diet for preventing and lowering high blood pressure,
  • TLC Diet for cutting high cholesterol, and
  • MIND for Alzheimer’s disease Preventing Alzheimer’s disease with brain-healthy foods

All of them take basic principles from the Mediterranean diet model that recommends healthy foods (vegetables, fruit, lean protein, monounsaturated fats, nuts and seeds) while advising dieters to limit high fat choices and processed foods. None of the three diets mentioned are as restrictive as the Paleo diet, which, for example, omits whole food groups.

The best approach for weight loss is to combine dietary changes with behavior modifications and exercise. Weight loss varies for different individuals, and so should the approach. The best technique for weight loss is to change problematic behaviors and replace them with healthier alternatives. For each individual, that would translate to following a plan that he/she is able to stick to long enough to promote a steady weight loss over time.

Are Cleanses/Detoxes for the New Year the Way to Go?

Jamie Feit, one of our dieticians said:

“I don’t personally believe in detox or cleanse diets. Our bodies naturally provide detoxification through metabolism and production of waste products. The belief behind it I think is that some people’s bodies are better at the process than others and the widespread reason for it is that toxins are dangerous and must be removed.

Not all cleanse or detox programs are safe and can possibly suppress natural pathways in the body meant for detoxification process.

It is far better to support our bodies’ natural detoxification process by

  • Staying hydrated,
  • Eat adequate amounts of fiber,
  • Ensure you’re getting adequate amounts of protein,
  • Consume 5-9 servings of fruits/vegetables,
  • Reach for a yogurt or probiotics
  • Basically consuming a healthy diet and taking a multivitamin for any nutritional gaps”