“Now there are more overweight people in America than average-weight people. So overweight people are now average… which means, you have met your New Year’s resolution. “Jay Leno

Above quote was meant to be a joke, but brings many other thoughts to a professional as myself. Where are we going as a nation? With the market swarming with healthy low fat, sugar free food choices we still seem to struggle with losing weight and keep it off for good. Maybe information overload is what creates the notion that we are right on track to a healthier us? With the constant breakthroughs in medicine we are living longer, but that does not mean we are healthier at all.

Fact: 2 out of every 3 Americans are overweight or obese – defined as having a body mass index over 25. You can calculate your BMI on http://www.cdc.gov/obesity/index.html. According to the Center for Disease and Control Prevention (CDC): “American society has become ‘obesogenic,’ characterized by environments that promote increased food intake, nonhealthful foods, and physical inactivity”. We all hear how dangerous obesity is and how it makes us prone to heart disease, diabetes, high blood pressure to mention a few.

We are full of great excuses to put off our plan to eat better or exercise. I ask my clients what stops them from loosing weight. The answers: “My wife cooks too damn good”, or “Friday night with my friends I go to the bar and those stuffed mushrooms just go so well with my beer”, or “Such a rush in the morning, so I grab a coffee and donut on a way to work…I blew up my morning so I just continue to eat what I feel like. I will start my diet on Monday”.  I cannot even count how many times my clients look so disappointed that as a dietitian I do not have some “ magic “ way to help them melt those pounds away. Well the truth is there is no quick fix. There comes to mind another fact:” In order to lose weight, you have to burn more calories than you consume”. If you planning on having that rich cake or a bigger meal, plan for it and adjust the rest of your intake that day accordingly, take that walk or take those stairs. At the end of the day you need to burn more than you put in your body.

Searching the internet I came across a great website, that I might give hope to people overwhelmed by “ I need to give up all the foods I like…” http://www.smallstep.gov/index.htm In my opinion that is a great start to a new year – small changes might just be an answer. This government website is full of small steps for every day you can take and see a gradual weight loss. Two quote a couple:

1) Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk, 100% fruit juice and bottled water

2) Be flexible. You don’t need to worry about just one meal or one day. Find your right balance between what you eat and the physical activity you do over several days.

There are 100 of small steps you can find there and some of other resources, like interactive diet planning or portion control information.

Go on and pick one a day and start those changes as you begin your New Year weight loss plan. About 80% of resolution-makers abandon their resolutions by mid-February. Forget all the diet wonders you heard, eg.“cabbage soup diet” a friend gave you because it helped her loose 10 pounds. Next time you see her ask if she was able to keep it off or did she gain it all back once she went back to her regular food intake. Get your mind set for a long term weight control, lifestyle that will become a part of how you are. Start small and succeed.

Monika Benitez, RD, CNSC

Registered Dietitian since 2007, currently working in Queens, NY in a hospital setting.

My professional motto: Practice what you preach.

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