Goal-Setting for Weight Loss and Improved Nutrition
January is the month that many people decide what they want to achieve in the next year. We kicked off the first Facebook Friday of 2021 by discussing how to set goals for weight loss and nutrition to improve bone and joint health. Dr. D was joined by a special guest, Lisa Martich, who works in bariatrics/medical weight loss at UPMC. In case you missed the live session, here are the key takeaways.
Why set goals for weight and nutrition for bone and joint health?
1. Weight loss reduces pressure on joints
Each pound actually puts 5-6 pounds of pressure on joints. So, if you lose weight, you will save your joints a lot of pressure and help relieve some pain you have been feeling.
2. A well-balanced diet helps to maintain a healthy weight and prevent osteoporosis
In addition to being used as a tool for weight loss, nutrition can also help strengthen your bones. Check out our blog series on nutrition.
Tips for improving nutrition and losing weight
1. Limit high-sugar and high-fat foods
The National Weight Control Registry found that people who limited these types of foods and overall food consumption successfully lost weight.
2. Limit your screen time and start moving
The same research found that people who successfully lost weight limited their screen time to 6-10 hours a week. On average, Americans spend 28 hours on the screen a week. You can spend time this extra time moving!
94% of respondents increased their physical activity, mostly in the form of walking.
Check out our Move To Mobility exercise videos for ideas to get started.
Tips for setting and achieving goals
1. Set S.M.A.R.T. goals
Make sure your goals are Specific, Measurable, Attainable, Relevant, and Time-based.
Set yourself up for success by starting with small goals, one at a time. Ask yourself: “What one thing is going to help me improve my health?” Make a detailed plan to reach that goal by a certain time.
2. Write down your goals and track your progress
Don’t just keep your goal in your head. Write it down. You can use a journal, app, or website to document your goals and continuously keep track of how your journey is going. Specifically for nutrition, it is helpful to track your calories. There are many resources for this type of goal. Check out this Body Weight Planner and Food Tracker.
3. Build a support system around you
Get your family or friends involved by sharing your goal with them. Ask them to check in on your progress or even to join you! Or join a support group either in person or online to connect with people who are on the same journey as you. Having another person to talk to about your goal will help to keep you accountable and help encourage you to stay the course. If you want some professional help to set the right goals and make a plan, talk to your care provider or check out the Weight Loss Programs at UPMC.
4. Remember your “Why”
“Keep your why close by.” When you feel like you are losing motivation to stay on track with your goal, think back to why you wanted to achieve the goal in the first place. Hang up notes around your house to remind yourself why your hard work and sacrifices today will be worth it in the long-run.