The ball dropped, the countdown sounded, and it’s that time again to make your New Year’s resolution. Need inspiration? Want positive life changes? From cutting out excess calories to increasing your physical activity, here are some ideas to motivate you.

Start Little
Make an important change by using simple math—divide by 2. For example, if you are a regular sweet tea and carbonated beverage drinker, try cutting your daily intake by half and substituting caffeine-free and sugar-free beverages and water. These daily changes can be applied in other areas, such as fast food meals, fried foods and desserts. The more you practice this slight substitution, the easier it will be.

Keep a Daily Food Diary
Record what you eat and drink. When you actually sit down to see what you have eaten at the end of the day, you might be surprised at what you will find. Journaling your daily food and beverage intake will help you control your portion sizes.

Exercise
Increase your physical activity to help you lose weight. Add five minutes or more of physical activity every other day and then work your way up to 30-60 minutes a day for four or five days per week. Don’t let negative thoughts, boredom, or exercise burn-out stop you from reaching your goals. Vary your workouts, do things you enjoy, work out with a friend, try group exercise classes, and be sure to bring your favorite magazines and music to keep you committed and energized.

Set Measurable Goals
Make goals that you can measure and that are realistic. These help you determine whether or not you are on track. For example, set a reasonable weight loss for a period of time and weigh yourself once a week. Realistic goals are achievable. Setting goals that are beyond your limits will only frustrate you and lead to frustration. Losing one to two pounds a week is reasonable; aiming to lose 10 pounds in one week is not practical or healthy. If you want to work out three times a week, strive for that and then increase it gradually.

Eat More Fruits, Vegetables, and Whole Grains
Add more fruits, vegetables, and whole grains to your daily diet. Being low in fat and calories, these healthy components will help you lose weight. Eating more of these nutrient-filled foods will reduce your intake of unhealthy foods that are high in calories, fat, and sugar. For instance, trade in your afternoon craving of sugared cookies for a healthier choice of a banana, apple slices or low-fat yogurt with granola.

This year, UAB’s EatRight Program is developing new programs to better serve the weight management needs of residents in the central Alabama area. The EatRight Program is now part of the EatRight Weight Management Services, and two new programs are available to individuals looking to lose weight and improve health.