Diet Plan

Tools

By Katie Ussin

Story Published: Dec 31, 2008 at 6:00 PM MST

Story Updated: Dec 31, 2008 at 5:56 PM MST

BILLINGS - Getting healthy in the new year does not necessarily mean a drastic overhaul of your lifestyle. Laura Bukowski, registered dietician at Billings Clinic, said start by setting goals.
"Maybe write down the things you want to change and then pick one, at most two, to work on and then go from there," said Bukowski.
She gives these tips to help you reach those goals.
First, she said fill diet voids. If you are someone who does not eat fruits or vegetables, change that.
"If you're someone who doesn't eat any then maybe it would be adding one," said Bukowski. "If you're someone who already eats some then maybe double it."
Keep a food diary said Bukowski. She said to every day write down the type of food you ate, portion size, and calorie amount. It may be a a bit of a pain, but she said the visual reminder can pay off.
"Cutting back 500 calories a day usually equals about a pound of weight loss a week," said Bukowski.
Nix the late-night nibbling. Bukowski said it is an easy way to add unnecessary calories.
"When you are at home, say after 8 o'clock I don't need to eat anymore," she said. "You know, go brush your teeth, chew a piece of gum, have a diet soda or tea is really great."
Last, buddy up, exercise and activities are more fun with a friend and you will need someone to help keep you from getting frustrated when you slip up.
"Every day's a new day, every meal's a new chance to start over," said Bukowski. "So, feel good about the good things that you're doing and start again."
Weight loss is a slow, hard process when done safely.
Bukowski said if you are not on a super agressive weight loss plan, a half a pound to a pound a week is great.

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