Column: Helping you keep your resolution
Published 1:06 pm Tuesday, January 3, 2006
Are you like the many who set the “I am going to lose weight this year” as your New Year's Resolution? This is probably the biggest resolution made each year and for most it fizzles out by March.
Let's look at some ways to help keep your New Years resolution intact all year around.
Make your resolution not just about getting skinny, but also healthy
I would be willing to bet that most people who make this resolution do it for vanity (to get skinny). How about to be healthy? If you include this in your drive to lose weight you might have a better chance of sticking with it. To lose weight to be healthy and help you live longer is a great one to strive for.
Know that a “fad” diet is a “fad” diet!
The word “Fad” should be your first clue. If it is too good to be true then it is probably not going to work. Do not get me wrong a fad diet may work in the beginning but very rarely will you find someone who is able to stay on it forever.
Do not starve yourself!!!
One of the biggest mistakes that people make when going on a diet is cutting back too many calories at once. Start cutting back a small amount of calories at a time. Your body is smart and will know that you are starving yourself. It will fight to hold onto those calories that you are trying to lose. By cutting back a little at a time your body will be able to handle the adjustment. You also do not want to cut out too many calories because you will be at risk of missing nutrients you need.
You need to be in the right mind set
If you are not 100 percent ready to make a change forever and your heart is not totally in it then wait until it is. By starting a new lifestyle not 100 percent dedicated to it you are almost guaranteed to fail. If you are one who is always starting and stopping a diet you will turn into a yo-yo dieter, which is also bad for your health. It is better to wait until you are totally committed to make a lifestyle change.
Reduce your sugar intake
Sugar is all around us in most things we eat. Reducing your sugar intake and adding more fruits and vegetables can do you a world of wonders. I would never say to totally cut all sugars out of your diet. If you are someone who can that is great but realistically the majority of us can not. Anything in moderation is fine and by having a little sugar here and there may satisfy your carvings and help keep you on track with healthier eating.
Do not forget a prime element to losing weight - working out. Find a way to do it because it is not just important for losing weight but for keeping the weight off and your health. The key here is to start out slow and not over do it. If you do too much too fast you will more than likely become burned out and stop your workout. You need to incorporate both cardiovascular and strength training routines to your workouts. Make an appointment with a personal trainer to help you achieve your goals or workout in a group setting to have others push you to keep going.
Healthy snacking does not make you fat. It can actually help you not overeat. If you go too long without eating you will be starving, which at mealtime usually causes overeating. Eat three meals a day and have snacks in between. When people tend to snack it is not usually on just carrots and grapes. It usually consists of chips, candy, pop, etca After a full day of this type of snacking you have probably consumed more sugar, fat, calories and salt than by eating those meals you are skipping.
By substituting water for a bottle of pop you are saving about 265 calories. Drinking water before you eat a meal or have the urge to snack can curb your appetite and help limit how much you eat. Water also helps to metabolize stored fat and maintain proper muscle tone and helps your body function properly.
Stop before you are full
Most of us eat until we are full enough that we can't eat anymore. Stop just before that full feeling. You could save yourself a couple hundred calories. Take your time to eat. When you eat fast you have the tendency to overeat but when you eat slower you will be able to tell when you are getting to the point of being full. Remember it takes the stomach 20 minutes to signal your brain that you are full.
Keep track of what you are eating
I can't count how many times a person will say to me “I can't understand why I can't lose weight, I do not eat that much”. This usually is not the case. People generally underestimate what they are taking in by a lot. They forget how fast that glass of juice or tablespoon of butter adds up. I suggest that you write down everything you have eaten for a day with all the calories and fat grams included and I bet you'll be shocked.
Hopefully these tips will help you keep your New Years Resolution all year round. Just remember to take it slow and have fun. You need to make the way you eat and exercise part of your everyday lifestyle that you can maintain and be happy about.
Thought of the week: Desserts is Stressed spelled backward.