Instead of dieting, we should focus on things we can change, such as behaviors that may lead to healthier lives. So this year, consider these non-diet family resolutions.
One of the most common goals for the new year is dieting to lose weight, and it’s no wonder. It seems everywhere you turn there are diets advertised that promise to make you “a better you” or “a new you.” However, a review of research published in the American Psychologist, the journal of the American Psychological Association, suggests that not only is dieting for weight loss futile — few maintain weight loss long term — but that it doesn’t necessarily make someone healthier. In fact, chronic dieting behaviors can lead to higher risks for developing eating disorders, body dissatisfaction and lifelong weight concerns. When our children see us pursue dieting for weight loss, we may be setting them up for unnecessary struggles of their own.
Instead of dieting, we should focus on things we can change, such as behaviors that may lead to healthier lives. Although many believe weight is completely under our control, based on the oversimplified calories-in and calories-out way of thinking, it’s not as simple as basic math. Weight is not a behavior. Weight is a measure of gravity, not worth or health.
So this year, consider these non-diet family resolutions:
Schedule a time weekly to plan meals together.
The first step in getting dinner on the table is having a plan. It needn’t be a food show-level production either. Dinner can be as simple as heating up refrigerated tortellini to have alongside ready-to-eat salad, a rotisserie chicken and a drizzle of olive oil.
In my practice, I teach families how to plan together. Not only does this help family members appreciate the preferences of others, it increases the likelihood that meals will be eaten.
Schedule a time once a week to sit down together and think through the week’s activities and menu options. I call this the “plan to plan.” Ask each member of the family to write meals they like on an index card. A meal typically includes an entree or main protein, a veggie side and a starchy side. It may be like my daughter’s favorite, spaghetti with meatballs, and a side salad, or my husband’s favorite, smothered chicken with sweet potatoes and green beans. You may even get super creative and give each family member a different color index card or sticker. If you can do this weekly, that’s great. If not, do it as often as you realistically can.
(Thinkstock)
Thinkstock
Have more mindful meals.
We all have an internal self-regulation system. When we’re hungry, we can likely identify what that feels like — a gentle emptiness in our stomachs, or our stomachs growl.
These days we can get so busy though that we often ignore these little signs of hunger. On the flipside, we can also miss the subtleties of being satisfied. Taking time with meals and trying to remove distractions can help. Try to understand what your body is signaling without distractions such as television, email or phones.
When we focus on enjoying the food in front of us, we allow our minds and bodies to be satisfied. This may not be something you can do at every meal; but pick a lunch or dinner where you commit to slowing down and being more mindful a couple times a week to get started.
(Thinkstock)
Thinkstock
Connect more frequently with family meals.
Family meals are about so much more than food. Recent research conducted at the University of Montreal suggests that kids make better choices around food and social behaviors when they spend more time around the table with family.
Consistent family meals can be difficult to achieve for many reasons, like busy work schedules, practices and homework. But making an effort to have more family meals can have benefits for everyone.
A family meal can be one parent or caregiver sitting with one or more children. It can be breakfast, lunch or dinner. If a daily meal together seems overwhelming, try scheduling one or two meals per week to enjoy eating together. Meal planning can help make family meals happen as well.
(Thinkstock)
Thinkstock
Spend more time in nature.
A 2015 study conducted by Stanford University researchers suggests that more time in nature may positively benefit mental health. The researchers found that the part of the brain that plays a role in depression was less active after 90 minutes of walking in nature. Physical health is just one piece of total health and wellness. Mental health plays a critical role along with sleep, healthy relationships and feelings of connection. A walk in the woods may have the potential to positively impact total wellness for everyone in the family. While this may not be feasible every weekend, it may be possible to plan a monthly hike, bike or nature walk.
(Thinkstock)
Thinkstock
Model body acceptance and body positive conversation.
When children hear our complaints or negative comments about our own bodies or others’ bodies, it’s very possible they’ll begin to question their own shape and size. In a culture that constantly markets the need to change our bodies, we are our kids’ best hope for body acceptance.
The characteristics of our bodies are part of who we are, our heritage and our uniqueness. This year we can aim to celebrate the things that our bodies can do for us. We can model body-positive conversation by saying things like “all bodies are good bodies” and “our uniqueness is what makes us special.” When we think negative thoughts about our bodies or others’ bodies, we can try to reframe things with gratitude. A little self-love can go a long way to supporting our own body acceptance and promoting it in others. Another way to support body acceptance is to make your home a no-teasing or no-negative-body-talk zone.
(Courtesy Thinkstock)
This year, we can resolve to embrace behaviors that can make us stronger, healthier and happier families, together. The benefits of these resolutions just may last a lifetime.
