As the new year unfolds, many individuals set resolutions to manage their weight and improve overall health. When creating resolutions, Dr. Adam Jonas, an internal medicine physician at Kaiser Permanente Everett Medical Center, emphasizes the importance of sustainable lifestyle changes over short-term fixes.
Setting realistic resolutions
Dr. Jonas advises against focusing solely on weight as a resolution and instead recommends goals connected to increasing healthy behaviors–like eating more fresh fruits and vegetables or engaging in more activity. “We encourage people to eat healthily and view physical activity as part of a lifestyle, not just a short-term resolution,” he says. “Incorporating 150 minutes of moderate physical activity per week, such as brisk walking, provides substantial health benefits.”
Understanding weight and BMI
“While Body Mass Index (BMI) can offer a general idea of body fat based on height and weight, it doesn’t account for muscle mass and other factors,” Dr. Jonas explains. “Our primary concern is the amount of fat tissue, as excess fat is linked to conditions like diabetes and heart disease.” Dr. Jonas emphasizes there are other ways to monitor health.
Finding enjoyable activities
Enjoyment is key to maintaining physical activity. “People who successfully incorporate exercise into their lives find activities they enjoy,” says Dr. Adam Jonas, an internal medicine physician at Kaiser Permanente Everett Medical Center. Photo courtesy of Kaiser Permanente.
Enjoyment is key to maintaining physical activity. “People who successfully incorporate exercise into their lives find activities they enjoy,” Dr. Jonas notes. “Whether it’s walking with friends, biking, swimming or joining group classes, enjoyment and social interaction enhance adherence.”
Addressing common obstacles, Dr. Jonas emphasizes that physical activity doesn’t require expensive gym memberships.
“You don’t have to go to special places or spend money; there are probably things you can do at home or in your neighborhood,” he suggests. “Walking with friends can fulfill both physical and social needs.”
Dietary recommendations
Dr. Jonas recommends focusing on whole, plant-based foods and minimizing processed items. Choosing mostly plant-based foods and avoiding processed foods are fundamental steps toward healthier eating,” he advises.
Dr. Adam Jonas, an internal medicine physician at Kaiser Permanente Everett Medical Center emphasizes the importance of sustainable lifestyle changes over short-term fixes. Photo courtesy of Kaiser Permanente.
Making a plan for lasting change
Dr. Jonas encourages people to speak with their primary care physician before starting a new exercise program or altering their diet. He also advises that most people will hit bumps on the path toward their goals. The important thing is not to be perfect every single day, but to maintain a healthy lifestyle most of the time on most days.
“We want individuals to think about long-term commitments. It takes effort, an active plan and dedication,” he says.
By focusing on enjoyable activities and staying dedicated individuals can make sustainable lifestyle changes that lead to lasting health benefits. For more information, visit kp.org. Follow Kaiser Permanente on Facebook or Instagram for more.
