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Back on Track After the Holidays

Are you a repeat holiday eating offender? Do you consistently trudge into January sporting extra pounds and extra-tight jeans? Do you secretly know that your resolutions won’t last? Maybe this year it’s time for a different approach – small manageable changes to get you back on track after the holidays. Losing weight doesn’t mean deprivation, or creating a whole new lifestyle – just some new habits. Take charge with a few simple steps:

Set realistic goals. Keep your overall goal in mind, but start with a smaller goal of 5-10 pounds, depending on how much you want to lose. Once you achieve it, set a new goal. By focusing on small goals, you’ll be less likely to feel overwhelmed, and will have the opportunity to achieve many successes along the way that keep you motivated.

Clean out the cupboard of all leftover cakes, cookies, and other holiday treats. Out of sight, out of mind!

Think inclusion, not exclusion. Focus on high quality, nutritious foods that you want to add to your diet, thinking less about what you shouldn’t have. By filling your day with fruits, vegetables, whole grains, low fat dairy, and lean protein, you’ll have less room for the other stuff.

Get moving! If you don’t exercise regularly, start with short bouts throughout the day: a few 10-15 minute walks or jogs during the day. Slowly increase time and intensity as you get stronger and more fit. If you’re already active regularly, change it up. Try new exercises, lift heavier weights (yes, even you ladies), try a new machine at the gym, or even sign up for a race! Adults may need at least 60 minutes of moderate-to-vigorous physical activity at least 5 days a week to lose weight and maintain it.

- Created by Carrie Banner, R.D. - Dec 20, 2010

Carrie Banner is a registered dietitian and consultant for the MSU Sports and Cardiovascular Nutrition clinic. She is currently pursuing a Masters degree in nutrition and exercise physiology at MSU.

Contact Information:

Nutrition Clinic

517.884.6132

4660 S. Hagadorn Rd.
Suite 410 Eyde Building
East Lansing, MI 48823

Administration

Joe Carlson, Ph.D.
517.884.3346

Joey Eisenmann, Ph.D.
517.884.3350

Radiology Building
Michigan State University
846 Service Road
East Lansing, MI 48824