University of Wisconsin - Extension

Contact: Susan Nitzke, susan.nitzke@ces.uwex.edu, 608-262-1692

Madison— Small, simple steps will take you on the road to becoming more fit or losing a few unwanted pounds in the new year, according to Susan Nitzke, University of Wisconsin-Extension nutrition specialist and professor of nutritional sciences at UW-Madison.

"Change your diet in ways that will work for you all year long," says Nitzke. "Drastic changes can be hard to maintain because they make you feel overwhelmed or deprived," she says.

Pick one or two tips from the following list and make it routine. "When you’ve mastered one improvement, add another healthy habit or two and keep working toward your long-term health and fitness goals," says Nitzke.

• Buy milk with less fat. If you’re drinking whole milk, switch to 2 percent for a few weeks and eventually go down to 1 percent or nonfat milk.
• Avoid mindless eating. If snacking in front of the television or computer screen is a problem, find an activity like knitting that will keep your hands busy. Or stock up on nutritious snacks like apples, low-fat cheese or whole-wheat crackers.
• Be realistic and plan ahead. If you want to drink less soda, think about types of drinks you may need to take its place. Stock up on nonfat milk, tea and other beverages without added sugar. Keep cold water and lime slices in the refrigerator for a quick thirst-quencher.
• Keep moving on a daily basis. Park a few extra blocks from work, take the stairs instead of the elevator, or ask a friend to take a brisk walk with you every Saturday morning.
• Avoid fads. Don’t bother finding the latest diet book. Instead, keep a diary of your food and exercise habits for a few days and make a sensible plan for gradual improvement.
• Remember that small, concrete changes add up to significant results over time. Cutting just 100 calories each day from your diet, or burning an extra 100 calories through exercise each day will result in a 10-pound weight loss in the next year.
• Consider brown-bagging it. At work, rather than eating at vending machines or fast food places, bring something quick and nutritious from home. Lunch ideas aren’t limited to sandwiches. Include salads, yogurt with fresh fruit, a low-fat frozen entree for the microwave, or reheated leftovers from last night’s dinner.
• "Don't be too hard on yourself if your eating habits aren't perfect right away in the New Year," Nitzke says. "Instead, be positive and keep making improvements that will fit your lifestyle for the whole year and beyond."