We’ve all said it: “I’ll lose weight after the Holidays.” Many of us fall into this trap each year, but at Orthopaedic Associates of Zanesville, we want to help you break this habit.

With Halloween, Thanksgiving and Christmas right around the corner, the time is now to commit to healthy habits. Many experts agree it takes a full month of working out for your body to consider it a routine. The benefits of weight loss are obvious, but even shedding a few pounds can make a major difference on bone and joint health. In fact, for every pound lost, an individual receives 3-10 pounds of wear reduction on his or her knees.

In addition to working out, healthy eating habits are key to staying in shape. Here are five tips to jump-start your healthy habits courtesy of the American Heart Association:

1. Reduce portion size. It is easy to overeat, but choosing smaller portions can help prevent this. For most foods, a reasonable portion size is half a cup to a whole cup, roughly the size of a women’s fist. Please reference the chart below to determine portion sizes.

2. Control your hunger with filling foods that are lower in calories. Soup, salad, fruits and vegetables all help feed your hunger but are not high in calories. High-fiber foods like fruits and vegetables also take longer to digest therefore making you feel full longer.

3. Keep track of what you eat. Simply keeping track of what you eat keeps you accountable, and keeping a food log or diary can help you lose weight.

4. Make trade-offs to reduce how much fat and sugar you eat. Sugar and fat go hand-in-hand with calories. This doesn’t mean you have to give up your favorite treats but if you do indulge in desert, try to eat a lower calorie main course.

5. Enjoy more physical activity. Every diet is aided by regular physical activity, which also helps strengthen your heart.

Do not let the Holiday season break your commitment to a healthy life. Follow the tips above and remember that extra weight can have long-term orthopaedic affects.

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