Published on December 30, 2022
Tips for a Healthy New Year!
By Darci Davis, RDN, LD, MS
Community Education & Wellness / Diet and Nutrition
The time to set New Year’s resolutions is upon us, and if your resolution this year is to lose weight, then you are not alone. In 2022, losing weight was the third most-popular resolution, with 20% of Americans setting this goal.
For those who struggle with excess weight or obesity, losing weight can be a positive goal. Evidence from the NIH suggests that losing just 5-10% of your weight can lead to health benefits, such as lower blood pressure, blood sugar and cholesterol.
Even though the goal itself can be healthy, not all methods of losing weight are created equal. Many people turn to fad diets such as keto, carnivore or extreme calorie restriction, but these may lead to more harm than good. Research shows that on average, after 12 months, those following popular diets gain back the weight they lost along with a few extra pounds. Frequent yo-yo dieting can lead to negative effects over time, such as increased body fat percentage, muscle loss, fatty liver or elevated blood pressure.
In light of these negative effects of fad diets, those aiming for weight loss in 2023 should consider ditching the latest fad diet in exchange for lifestyle changes that can be sustained long-term. Implementing changes that fit into your current lifestyle can help you maintain weight loss and stop the cycle of losing/gaining.
Nutrition-based Resolutions
Consider these nutrition-based New Year’s resolutions for the upcoming year:
- Increase intake of fruit and vegetables
- Choose whole grains
- Cut back on sugar-sweetened beverages
- Watch your portion sizes
- Eat at home more often
- Start the day with breakfast
- Become a more mindful eater
Join a Class
Another great way to get started with a New Year’s nutrition resolution would be to join a class at the Healthpark! We have a LifeSteps (14-week weight management) class starting in January.
The Healthpark offers several fitness programs too, including personal training, aquatic programs and group exercise classes.
For more information about any of our education and wellness programs, visit our website at OwensboroHealth.org/Wellness or call us at 270-688-4804.
About Owensboro Health
Owensboro Health is a nonprofit health system with a mission to heal the sick and to improve the health of the communities it serves in Kentucky and Indiana. The system includes Owensboro Health Regional Hospital, nationally recognized for design, architecture and engineering; Owensboro Health Muhlenberg Community Hospital; Owensboro Health Twin Lakes Medical Center; the Owensboro Health Medical Group comprised of over 350 providers at more than 30 locations; three outpatient Healthplex facilities, a certified medical fitness facility, the Healthpark; a weight management program, and the Mitchell Memorial Cancer Center.
On average each year, we have more than 19,000 inpatient admissions, deliver 2,000 babies and provide the region’s only Level III NICU. Owensboro Health physicians perform nearly 33,000 surgical procedures, including nearly 150 open-heart surgeries. Our physicians and staff have 90,000 Emergency Department visits and more than 1.25 million outpatient visits annually. Visit our home page for more information.