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The Second Stage of Diet Resolutions

By Julie Davis
HealthDay Reporter

WEDNESDAY, Jan. 17, 2018 (HealthDay News) -- The small changes you've made have added up to big weight loss results. Now, take a few minutes to write down and review all the positive steps you've made in the past and pick a few new ones to adopt during the year.

In one column, list all the healthy habits you've made, like eating more fruit, vegetables and whole grains. In a second column, write down the unhealthy habits you've given up, like cutting down on saturated fat and sugary treats.

Now add two new items to each list. Maybe it's eating fish twice a week and switching from white to brown rice. Perhaps you're now ready to give up even diet soda and cut down on red meat.

To reach these new goals, back them up with a specific action plan. The U.S. National Institute of Diabetes and Digestive and Kidney Diseases suggests four stages to make goals a reality: contemplation; preparation; action; and maintenance to pledge and keep diet commitments.

For instance, it's not enough to say, "I want to eat more fish." You need to identify how you'll do it -- that's what researchers call an if/when approach, such as, "If I want to enjoy a restaurant meal, I'm going to order the salmon."

Planning in advance helps close the gap between just having good intentions and actually following through on the healthy behaviors.

Factors that help you reach goals include memory, attention and self-control. When you're tired or distracted, it's hard to remember all your commitments, so write them down and set reminders to stay on track.

More information

Learn more about the U.S. National Institute of Diabetes and Digestive and Kidney Diseases' four stages of changes plan to turn them into a way of life.

Copyright © 2018 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=729283

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Diet
Goals
Habits
Kidney
Kidney Diseases
Mental Health
The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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