Building healthy lifestyle habits

Tips at a Glance:

Step 1: Motivation Find support Keep a journal DonOt beat yourself up over failures	Step 2: Examine Current Habits DonOt go all day without eating Skim the extras - soda and sweets Eat out less often
Step 3: Exercise Aim for 30 min. of movement daily Find an activity you enjoy Take the stairs or do crunches during commercials	Step 4: Take Small Steps Drink an extra glass of water daily Stop eating when you feel full Skip the fries and have a fruit; opt for low fat mayo

Spring is a time of renewal and change. With summer just around the corner, it is the perfect time to finally adhere to those New Year's resolutions and build healthy lifestyle habits without the added stress of school.

Janice Cochran, the nutritionist at UB's Wellness Education Center, said students looking to get in shape and lose weight over the summer months should adhere to some tried-and-true methods.

Cochran said the first step to building healthy lifestyle habits is motivation.

"Surround yourself with others who can set a good example," she recommends, along with recruiting an exercise partner.

Katie Zuk, a freshman political science major who incorporates a balance of exercise and nourishing foods into her busy schedule, said the buddy method drives her to attend yoga class and helps her battle the cafeteria line.

"It's not just your own plan," she said.

For motivation, Cochran also recommends keeping a journal, which is a way to self-monitor eating and exercise habits. It is also a way to pinpoint emotional eating, and to record weekly weigh-ins.

"It's an easy way to catch things before they go too far," she said. "It can be reinforcing."

For those caught in vicious cycles of binge eating and feelings of failure, Cochran said not to give up hope.

"Understand we're human and we're not going to be perfect, expect bad days," she said. "Accept the imperfections of being human and learn from it."

"How we handle those failures determines our overall progress," she continued. "In perspective, a little extra here and there isn't going to be a problem."

Cochran said making lasting changes will take focus and commitment, and that students will stick with it as long as they find healthy foods and activities they enjoy.

"You want to find what motivates you," she said. "The motivation can come once you push through that initial barrier and experience the benefits."

Zuk said she remains dedicated to her fitness and good eating habits because of the benefits they give her.

"When I work out I have so much more energy. When you're done you feel reinvigorated and everything doesn't feel as overwhelming," she said. "It feels good to know you're taking care of yourself."

To kick junk food habits, Cochran said to make gradual healthy food substitutions over a period of time so that the habit remains a permanent measure.

Skip the fries and eat fruit or salad instead. Skim extra foods that have no nutritional value and only add empty calories, like soda and sweets. Eat out less often and plan nutritious meals ahead of time, or bring your own lunch.

Cochran recommends examining current eating habits and avoiding fad diets that bring only temporary weight loss.

"Don't go all day without eating, have a healthy breakfast to rev up the metabolism and make sure to eat every five hours," she said. "Cut down on butter, ice cream, cheese and fattening meats."

At summer parties with large spreads of food, she said not to arrive over-hungry, take a look at all the choices, and fill the plate with colorful fruits and vegetables. Watch the amount of dressing and toppings on salads.

To save calories, reach for low fat mayonnaise and low calorie butter sprays. Listen to your body, and stop eating when you feel full.

"It's always a matter of balance," she said. "Eating better doesn't mean feeling deprived."

Cochran said to aim for 30 minutes of daily movement daily and to minimize unnecessary sedentary time, like TV and video games. Take the stairs or do crunches during commercials.

Katie Zuk surrounds herself with activities she enjoys - swimming, running, bike riding and hiking.

"Exercise lets me re-organize myself," she said. "The first couple of weeks are usually hard, but if you stick with it, it becomes a part of that busy schedule."

In the meantime, Cochran said taking small steps can have a positive impact on disease prevention later in life.

"There is no magic food. Weight loss is a matter of calories and lifestyle habits," she said. "There's no one answer for everyone."