Grain Valley News
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • Marketplace
    • Parade
  • Job Board
  • Best of Grain Valley
  • Support
    • Advertise
    • Become A Sustaining Member
  • Business Directory Submission Form
  • Home
  • About
    • Submit Your News
    • Contact
  • News
    • Online Puzzles
  • Community
    • Events Calendar
    • Marketplace
    • Parade
  • Job Board
  • Best of Grain Valley
  • Support
    • Advertise
    • Become A Sustaining Member
  • Business Directory Submission Form








​news

No More Fad Diets

1/14/2021

 
Picture
by Tracey Shaffer, RDN, LD
 


     January 19 is National Rid the World of Fad Diets and Gimmicks Day. Yes, there really is an official day for it and it is the third Tuesday in January each year.
     If you are like most Americans, at one time or another you have tried a diet fad or gimmick that promised quick and easy weight loss only to find that the weight you lost was gained back in less time than it took to take it off. But how can you spot a fad diet? 
     A red flag should go up if it promises that a large amount of weight can be lost quickly, if fewer than 1,000 calories per day are to be eaten, if special foods need to be purchased, if no risks are provided or if large advance payments or long-term contracts are required.    
     Although not nearly as enticing as flashy diets or celebrity endorsed supplements, the best way to lose weight and keep it off is a balanced diet and regular exercise. Not only will you lose weight with this approach, you will improve your health as well. 
     So how do you get started implementing a well-balanced diet and exercise plan without following a pre-made meal plan, supplements or exercise gimmicks? Follow these three steps and you will be on your way.
 
Step 1: Create a Vision
     What would you like your life to look like in 1, 5 or 10 years? This isn’t a number on the scale. This is the big picture of your well-being. Describe your ideal state of physical and emotional health. What does that look and feel like? Create a vision board by using pictures of your vision if it helps.
 
Step 2: Determine Your Goals
     Goals get you to your vision. These can be reevaluated and changed along the way. Long-term goals are goals you want to reach in 6-12 months. Short-term goals are goals you want to reach in 3-6 months. Examples of long-term goals are to complete in a 5K race or to lose 50 pounds or to increase your strength and muscle mass.
     Short-term goals may be to run 2 miles or to lose 20 pounds or to bench press 200 pounds. Whatever your goals, make them SMART – Specific, Measurable, Attainable, Relevant and Time-based. An example of a SMART goal is:  I will run 2 miles per day on 3 days of the week (M.W,F)
 
Step 3: Write Down Weekly Habits
     Habits are what you do daily/weekly that get you to reach your goals. These are the important things that create a lifestyle change if done consistently.
Examples of habits are eating 3 servings of vegetables each day or walking for 30 minutes daily outside. 
     Small habits help you reach your goals and can add up to BIG changes in your health, fitness, and well-being.
By following these three steps you will be on your way to a healthy new lifestyle.
     And remember, consistency, not perfection, is the key to a permanent lifestyle change. Slow and steady always wins the race
     Need a healthy dinner idea to meet your vegetable goals? Try this veggie-packed Minestrone on a cold evening:
 
 
 
Picture
Picture

Comments are closed.

    RSS Feed

    Categories

    All
    Burton Kelso
    Business
    Cathy Allie
    Celebrations & Transitions
    Census
    City Of Grain Valley
    Columnists
    Community Profile
    Covid19
    Covid-19
    Economic-development
    Education
    Elections
    Financial-health
    Fitness
    Food Inspections
    Good News
    Good-news
    Grain-valley-assistance-council
    Grain Valley Fair
    Grain Valley Historical Society
    Grain-valley-partnership
    Grain Valley Schools
    Health And Fitness
    Health-and-fitness
    Home And Garden
    Jackson County
    Ld
    Local News
    Looking Back
    Lorne-meinershagen
    Missouri House Of Representatives
    Missouri Senate
    Musings From The Middle
    Neighborhood View
    On-the-job
    Pets
    Police Blotter
    Quick-news
    Rdn
    Recreation
    Sally-whitaker
    Seniors
    Senior-send-off
    Sports
    State Of Missouri
    Technology
    Tracey-shaffer
    Transportation
    University Of Missouri Extension
    Waynes-world

    RSS Feed

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018

Grain Valley News

Grain Valley News is a free community news source published weekly online. 
(c) 2023 Grain Valley News

Contact Us

PO Box 2972
​Grain Valley MO 64029

Privacy Policy
Picture