tivity and behavioral modifications. Here are some suggestions on how to start losing weight so that next year you can work on a NEW New Year’s Resolution:
Create Attainable Goals. Fad and overly restrictive diets may initially have dramatic results. Studies show that dieters who follow these plans are more likely to regain the weight compared to more forgiving plans. Slow and steady weight loss is more likely to keep those pounds off. A goal of 1-2 pounds per week (4-10 pounds per month) is considered reasonable and healthy. Consider making small changes in increments. Set goals for when to start, what calories you are saying adios to and how you will increase your exercise.
Create a Journal. Now that you have devised a plan, write it down! Keep a journal so as to log your goals and weight on a weekly basis. Additionally, keep a daily eating and exercise log to allow you to clearly see what you are consuming. Frequently, review your log to identify and correct problem areas.
One expert suggested to put on a bikini or swimsuit and take weekly photos: profile, frontal, and rear shot. Include them into your journal. Because weighing scales may fluctuate depending on the time of day, last meal, fluid intake, and bowel movements, pictures can help you chronicle your journey and gauge your progress. By keeping them in a diary, you can use them to assess and reassess your exercise and diet program.
Remove the Temptations. Exorcise (not exercise) your kitchen and pantry from temptation. Remove snack foods such as cakes, cookies, chips, sugary colas and other empty calorie foods that can easily amount to several hundred calories if you succumb to temptation. Replace these items with healthy and nutrient dense foods such as:
- Lean protein (deli meats, chicken breast, turkey breast, egg whites, fish)
- Fresh fruits (apples, oranges, strawberries, grapes)
- Raw vegetables (carrots, broccoli, mushrooms, squash, green beans)
- Health snack foods (non-fat cottage cheese, sugar free jello, protein bar)
- Bottled water
Keep a stash of these items at work so that you can snack on them instead of the readily available donuts, bagels and pastries that have a moment on your lips but stay an eternity on your hips.
Assemble an Entourage
Don’t keep your goal a secret. By sharing your goals with your friends and family, you may find support and may be more dedicated to reaching them. And maybe you'll even find a weight-loss buddy among your peers. Having a partner is a great way to stay motivated and share ideas. For example, instead of sitting down on the couch after a meal, the two of you may be more likely to take a walk.
Take time to celebrate your achievements. For every five pounds you lose, treat yourself to something special like a new hairstyle, a piece of jewelry, electronic gadget or a mini-vacation. In addition to enjoying the benefits of being healthy, creating a secondary reward system will give you something to look forward to and can be the icing on the cake, figuratively.
Updated: Jan 02, 2013