New Year New You: Nutrition

New Year New You: Nutrition
Tips for a healthier lifestyle in the new year

INDIANAPOLIS (WTHR) — The No. 1 New Year's Resolution people have is to lose weight and get healthier. But we all know that's easier said than done.

Kim Goletz is a physician's assistant and runs her own company called Refine YOU. It's an online program that teaches people how to set and reach healthy goals by changing exercise and eating habits.

Goletz said the key to losing weight — specifically fat — is a formula of 80 percent nutrition and 20 percent exercise. It's essential to losing fat and gaining muscle. When you have more muscle, you have a faster metabolism, which burns fat.

"To lose fat and to have that healthy body fat composition, you want to not only cut the calories so much, but you also want to pay attention to the calories you are eating," Goletz said.

The goal is to focus on the macronutrients: protein, fat and carbohydrates. If you eat too much of one macronutrient, it gets stored as fat. If you don't get enough of a macronutrient, it causes your body to activate its stress response, which is releasing a hormone called cortisol. Cortisol causes your body to break down muscle and store fat instead of burn it.

Here are Goletz' tips to help keep track of those micronutrients and reach health and wellness goals.

  • Unhealthy fats are going to come in a bag: snack foods and baked goods.
  • Healthy carbs are outside the aisles in grocery stores in the produce section.
  • Protein is good, but be cautious of red meat, which studies have show to have high saturated fat content.
  • Remember to work smarter, not harder, in the gym — more weight training and less cardio to build a healthy body composition of more muscle and less fat.

Goletz' parting piece of advice: It's never too late to change your lifestyle and make it right.