As the New Year approaches, a local dietitian is encouraging people to take a realistic, sustainable approach to health goals rather than drastic resolutions that can be hard to maintain.
Emily Furst, a dietitian with Clarinda Regional Health Center, said many people set overly ambitious goals at the start of the year — such as rapid weight loss — only to abandon them within weeks.
“Sometimes at the new year, we think we want to lose 50 pounds or do something drastic,” Furst said. “And then we fall off the wagon right away.”
Instead, Furst recommends setting small, achievable goals that can build long-term habits. Examples include cutting out sugary drinks or adding just 10 minutes of walking to a daily routine.“
If we set small goals, then we can accomplish that and keep adding to the goals for the year instead of feeling like we can’t accomplish anything,” she said.
Once goals are set, Furst said consistency and accountability are key to long-term success. She encourages people to choose goals that fit naturally into their routines and to find someone who can help keep them on track.
“That could be a dietitian, a friend, or someone who will go on walks with you,” she said. “Share your goals with them and let them know you need their support.”
Furst noted that accountability doesn’t always need to be in person, especially in rural communities where access to health resources can be limited.
“It could even be someone online,” she said. “Sometimes it’s hard to get to the resources we need, so support can come in different forms.”
Before resolution season officially begins, many people face the challenge of holiday indulgence. Furst said enjoying traditional foods is important, but moderation should remain the focus.“Have the food, but don’t overindulge,” she said. “Enjoy the holiday.”
She added that families can make small adjustments to holiday meals by using healthier fats, choosing more nutrient-dense recipes, and adding plenty of fruits and vegetables to the menu.
For those supporting loved ones who are trying to eat healthier, Furst advised keeping conversations away from food-related pressure.
“Try to have the conversation not around the food,” she said. “Look for different ways to connect that won’t make them more anxious.”
Furst said the combination of realistic goals, moderation and strong support can help people build healthier habits that last well beyond the New Year.
