Eating healthy foods and exercising are just two of many resolutions that were made on New Year's Eve. It may not have been too hard to set the resolution but maintaining it can be. Between going to class, studying, working on projects, getting enough sleep and doing extracurricular activities, it can be difficult to exercise and eat healthy on a regular basis.
Brittany Kilgore, junior elementary education major, is just one student who made the New Year's resolution to workout more.
"I wanted to start a new habit that was beneficial for me," she said. "Last semester I found myself stressing over school and work. Working out eases that stress for me. Over Thanksgiving Break when I ran in the Drumstick Dash in Broad Ripple, I forgot how much I liked to run. I plan to go to the gym whenever I have free time. I started this week by trying out the free fitness classes offered this week at Ball State."
A healthy lifestyle resolution can be easy to achieve after following certain steps to keep it on track.
Jennifer Flanagan, health coach for Ceridian LifeWorks, said planning is a major step toward success.
"It's important to have a plan you are confident with as you begin to make changes," she said. "Make it a priority and be aware of your eating and physical activity habits."
One way to keep track of the number of calories consumed is to keep a food journal. The American Cancer Society states that people who have a food journal have better success at maintaining a healthy weight than those who do not. The journal is also useful in pointing out areas that need work.
"People who are able to maintain their weight have generally established a regular exercise regimen and have careful eating plans. They do not take in more calories daily than they are burning off," Julie Sturek, health educator at Ball State University, said.
Maintaining a healthy diet does not necessarily mean giving up things such as fries from the Atrium. Sturek said all foods can fit into a healthy diet.
"Everything in moderation," she said. "One just needs to practice portion control. Fruits, vegetables, whole grains and lean proteins should be emphasized."
Sharon Burgess, retired assistant professor of physical education, said cutting down on fried foods, white rice and foods containing sugar, corn syrup and white flour will make a diet more healthy.
On top of eating well, exercise is just as important in maintaining a healthy New Year's resolution. Daniel Byrnes, director of Sports Facilities Management and Recreation Services, said he has seen an increase after the new year in the number of Ball State students using recreation services.
"We try and offer a full complement of group exercise programs and consistent hours of operation for our pools, gyms, tracks and fitness areas so that no matter what your fitness interests are, we have a venue available for you," Byrnes said.
When exercising in Ball State facilities or even on your own, Flanagan said planning specifics for a workout will help make the resolution last longer.
"The more specific an individual is about what he or she will change, the better," she said. "For example, instead of saying ‘I'm going to start walking more,' decide when you will walk, where will you walk, how long and how often will you walk."
To make it more rewarding for yourself and others, Burgess said to take a friend with you to exercise.
"Find one or more ways to enjoy being active," she said. "Schedule it like a class, and if you can lift or walk with a friend, you are more likely to keep it up so schedule exercise with someone who will hold you accountable a couple days a week."
Burgess also said making exercise a daily routine will help with weight loss, but that diets are not effective for long-term weight loss.
"Research shows that those who have lost a significant amount of weight and keep it off for years exercise about an hour five days per week," she said. "Also, eat healthfully at least 90 percent of the time, reserving 10 percent of your calories for the occasional food, beer or high-calorie splurge."
For a basic workout meant to benefit health, Burgess recommends a basic 30-minute aerobic program three days a week and strength training two to three times a week, 20 minutes a day. She said alternating aerobic and strength training days is best and will produce good results in six to eight weeks.
"The aerobic program can be anything you will keep up with," she said. "When I'm pressed for time, I like to study while cycling in the gym. In good weather, walking or jogging outside is great to de-stress and clear your mind. The best exercise for shaping and toning is to lift weights."
With a bit of planning and the combination of eating healthy and exercising daily, a healthy New Year's resolution can last.
"The most common excuse is ‘lack of time,' really it's a matter of priorities," Burgess said. "You will do what is important to you, so list your motivations, and keep the eating, exercising routine simple. With the wellness emphasis on campus and the availability of fitness facilities and recreation programs, getting a handle on a healthy eating and exercise routine will never be easier or more convenient. So if not now, when?"
Tips from Burgess about weight loss
1. Stop eating when you are about 80 percent full, not totally stuffed.
2. Exercise, up to an hour a day, 5 times a week to maintain weight loss.
3. Educate yourself about basic nutrition — the food guide pyramid, calories, glycemic index, healthy fats, etc.
4. Spread your calories out through the day and include breakfast. Along with a plant-based diet, eat some fat and protein each meal to keep your blood sugar steady until the next meal. Don't let yourself starve all day or you'll be eating all night.
5. Weigh yourself regularly, at the same time of day and in the same amount of clothing. When you find your weight creeping up by 2-3 pounds, eat more lightly for the next few days until it drops back into your normal range.
6. Plan ahead what you're going to do in challenging situations like eating out. You can eat more lightly for lunch and save those calories for dinner. Don't park yourself near the food at a party!
General weight-management tips from Burgess
-Eat mindfully. Don't snack mindlessly while you read, study or watch TV.
-Slow down your eating: Put your fork down between bites and talk more while you eat.
-Eat before you shop. You are more likely to make good decisions about what to bring home, and if you don't bring it home, it's not going to tempt you.
-Strive for a balanced diet: Include 5-9 servings of fresh fruits and vegetables (not fried), choose more whole grains and low-fat dairy, go light on the meat, eat more beans, have two servings of fatty fish a week, reduce the empty calories from sugar, greasy junk food and alcohol. If you have a craving for something like ice cream or chocolate, buy a small amount, enjoy it thoroughly and don't bring it home.
-Alcohol can really pack on the weight, so limit yourself to one at a weekend party, and for an encore, take along single serve packets of your favorite no or low-calorie drink to mix with water. Avoid soft drinks.
-Be aware of your own bad dietary habits and change one. If potato chips are your downfall, don't bring them home. If you snack when bored, chew sugarless gum instead.
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