Jones & Bartlett Learning Health Blog

    Make Smarter New Year’s Resolutions

    Posted by Katie Hennessy on Jan 13, 2015 9:11:30 AM

    Lilah Al-Masri, MS, RD, CSSD, LD Lilah Al-Masri, MS, RD, CSSD, LD

    Simon Bartlett, PhD, CSCS, ATC

    This week, our special guest bloggers, Lilah Al-Masri, MS, RD, CSSD, LD, and Simon Bartlett, PhD, CSCS, ATC, authors of 100 Questions and Answers about Sports Nutrition & Exercise, give expert insights into healthy New Year's resolutions.

    Three of the most popular New Year’s resolutions are to lose weight, get fit, and eat healthy. Do these sound familiar? They probably do since they seem to make the yearly list for most people. The thing is losing weight, getting fit and eating healthy are not easy tasks. We want to help you achieve these goals by making smart, motivating and achievable resolutions. Consider some of these tips to make your 2015 New Year’s resolutions a reality.

    Resolution: Lose Weight

    Goal - lose weight and keep it off.


    • Safe, effective and healthy weight loss occurs at the rate of 0.5-1 pound/week.
    • Weight loss is slower than weight gain.
    • Gauge progress by weighing yourself once per week (preferably in the AM after you void and before you eat or drink).
    • Set a series of weight loss goals over the course of the year versus one goal for the year.

    Weak resolution: My goal is to lose 20 pounds this year.

    Strong resolution: My goal is to lose 2 pounds per month and then maintain my weight for the last 2 months of the year.

     Resolution: Get Fit

    Goal - increase cardiovascular health and strength.


    • Engage in exercises you enjoy.
    • Don't go full speed ahead (especially if you haven’t exercised in awhile).
    • Gradually add time, distance, speed, and/or strength to your workouts.
    • Try a new activity; sign up for a new class or join a group program.
    • Recruit a workout partner.
    • Allow time to stretch before and after activity.
    • Be more than weekend warrior.
    • Do not feel pressure to join a gym. If you aren’t a gym-goer there are plenty of other ways to get fit.

    Poor resolution: My goal is to run a 10-mile race.

    Good resolution: My goal is to train 3-4 days a week so I can run a personal best in a 10-mile race.

    Resolution: Eat Healthy

    Goal - eat balanced meals and snacks.


    • Fill your plate with whole grains, fruits, vegetables and lean proteins.
    • Do not skip meals and snacks because it will lead to overeating at other times of the day.
    • Try one new healthy food every week.
    • Plan ahead.
    • Eat home more often.
    • Try two new recipes each month.
    • Get the whole family involved.
    • Keep a food log for a week.

    Poor resolution: My goal is to cut out all junk food.

    Good resolution: My goal is to eat well 85-90% of every day and allow myself a small treat if I so desire.

    You can’t expect change to happen overnight. There will be set backs and bumps in the road, but if you take the time to set realistic goals the setbacks and bumps will be less likely to sideline your resolution(s). Cheers to healthier you in 2015!

    *Note: Before starting an exercise plan make sure you have clearance from your physician. If you are struggling with weight loss and/or a proper exercise plan consider making an appointment with a Registered Dietitian and/or an Exercise Physiologist. Both are highly trained professionals that can help you safely meet your goals. information can be found in 100 Questions and Answers About Sports Nutrition and Exercise by Lilah Al-Masri, MS, RD, CSSD, LD and Simon Bartlett, PhD, CSCS, ATC.

    Do you have a nutrition or exercise question? If so, submit them to . Questions will be answered on a monthly basis.

    Topics: 100 Questions and Answers about Sports Nutrition &, Author, Lilah Al-Masri, nutrition, Simon Bartlett

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