“I want to lose weight and get healthy this year.” That’s what we all want, but that’s not a solid resolution. A resolution says what you will do and how you will do it. It is clear. It has purpose. Taken together, all of your resolutions can add up to losing (or maintaining) weight and getting healthy. Here are our picks for New Year’s resolutions and why.

“I’ll Make the Call Now”

Are you considering weight loss surgery? Are you worried about an odd feeling in your throat after getting the lap-band? Do you have a question about whether a certain protein powder is safe after gastric bypass? Get help – now!

Too often, we have a tendency to delay. It may be phoning all the surgeons in town to gather WLS information, calling your nutritionist with a diet question, or being on hold with your health insurance provider to find out whether the gastric sleeve is covered. Whatever the call is, make it now. Don’t put it off. It’s a way of prioritizing your health, and the good habits will rub off in the rest of your journey.

“I’ll Eat 5 Servings of Vegetables Each Day.”

Does this one come as a surprise? Did you think we’d start with protein? Here are our reasons for including a veggies resolution near the top of the list.

• Most people don’t get enough veggies – but they do get enough protein. Even weight loss surgery patients tend to get enough protein after a few months, while they don’t get enough vegetables.
  
• Vegetables are low in calories and super filling. Long term, it’s veggies that will reduce hunger so you can keep losing weight and eventually prevent weight regain.
  
• Eating more vegetables is linked to lower risk for heart disease, diabetes, stroke, osteoporosis, some cancers, and even dementia.
  
• They’ll help keep you regular because of their fiber...and that’s a big benefit for weight loss surgery patients!
  

Unless you’re on your pre-op or post-op liquid diet or you’re having trouble swallowing, there’s no reason not to aim for 5 servings of vegetables. You can have salads, raw veggies for snacks, and steamed veggies on the side. You can also sneak them in, whether you add pureed eggplant and grated carrots to turkey meatloaf, double up on tomato sauce when you have low-carb pasta, or whip pumpkin puree into protein pancakes.

“I’ll Drink 10 Cups of Water Each Day.”

That’s 80 ounces. The standard recommendation is at least 64 ounces, but we think more is better when it comes to water. It helps you recover faster after surgery. When you’re even a little bit dehydrated, you can get headaches, feel weak, and lose energy. Plus, your metabolism slows.

Go for plain water or low-calorie, sugar-free alternatives. Have them available throughout the day, whether it’s a water bottle in your car, a mug of decaffeinated green tea on your desk at work, or a pitcher of water in the fridge at home.

“I’ll Use the Tools I Have.”

The sleeve, bypass, or band is one tool for weight loss, but are you using all the other possible ones? Here are a few that are at your disposal.

• Nutrition labels. Do you really know what’s in the food you eat? If you’re not reading labels, you might be very wrong about the ingredients, number of calories, and amount of sugar in your food.
  
• Tracking apps. Research shows tracking your food helps you lose weight and keep it off. It holds you accountable and helps you make better decisions. There are so many apps now that track calories, protein, fluid, and anything else you can think of, and it takes only minutes a day.
  
• Measuring cups and spoons and a kitchen scale. If you’re guessing about your portions, you’re probably guessing wrong. Don’t put in all the effort of losing weight, only to be disappointed by the scale if it turns out you were eating more than you thought you were. Measure your food.
  
• Smaller plates and bowls. Smaller dishes help you take smaller portions.
  
• Smaller spoons and forks. When each bite is smaller, you eat slower, and tend to eat less naturally.
  

You don’t have to use them all at once, but you might as well give each of them at least one try. They may help you lose weight without much more effort.

“I’ll Eat My Protein First.”

Don’t worry, we weren’t going to skip the protein! It keeps you full for longer, helps you maintain your lean body mass, and lets your immune system stay strong. It’s also helpful in preventing hair loss after surgery.

Think of protein first when you plan meals and snacks, and eat it first so you don’t fill up before you get to it. Go for lean proteins, such as skinless chicken breast, fat-free cottage cheese and Greek yogurt, canned tuna, fresh fish, tofu, and beans. Skip processed and fatty options, such as bacon, ribs, and sausage.

“I Will Exercise Most Days.”

It burns calories, reduces stress, and keeps you focused. It improves mood, lowers disease risk, and gives you confidence. What’s not to love?

If you really don’t like exercising, keep trying! There are so many types to try, from boot camp and Zumba classes to walking around the neighborhood to exercise DVDs to rock climbing to sports leagues. If none of those appeal, hire a personal trainer to give you more ideas and match you up with something you love.

We’re convinced these resolutions are do-able and useful. If you implement some of these, we’re sure you can make good progress towards your overall weight loss and health goals for 2016. Put them together with your own resolutions, and keep us posted on your progress this year!

Love this! Very helpful! I really need to work on eating more veggies.

Fantastic advice!

Great article.

I almost typed, "I think you ticked them all off!" But then I remembered one you forgot:

* Take your prescribed Vitamins, minerals and other supplements.

Seriously, it's a great piece -- describes the successful WLS lifestyle very well.

Thank you.