So you’ve jotted down “lose weight” as your number 1 New Year’s resolution – you’re not alone. It’s one of the most popular resolution and at the same time one of the least successful. But there are a lot of ways to stay motivated this year.
According to 20-year-veteran clinical nutrition expert Shaynee Roper, LD, RD, of Harris Health System in Houston, Texas, the first step to recognize that losing weight is a lifestyle, not a diet. A lot of people set goals and are really gung-ho in January and February, but then their energy fades because they’re not making a lifestyle change. If you have more than just a few kilos to lose, there isn’t a quick fix, and you’ll need to stay on task for six to 12 months, or even more.
Follow these tips to stay on track:
1. Set small goals. You can start by setting a goal of losing half a kilo a week or about two kilos a month. Start cutting out empty calories, fatty foods, junk foods and sweets.
2. Keep a food diary. Write down everything you eat and drink for two weeks. A food diary can you’re your clues to your daily habits and pitfalls and help you make smart decisions about what to eliminate, reduce, and add.
3. Identity your trigger foods. Are there foods that cause you to totally lose control that you eat way too much of whenever you are in their presence? These are your “trigger foods.” If you know you are likely to give in on salty snacks or chocolate, keep tempting treats out of reach. Fill your kitchen with healthy, nutrient dense food like lean protein, fresh fruits, and raw vegetables.
4. Find an eating replacement. Learn to recognize your body’s clues about hunger versus boredom. Instead of snacking when bored, you can exercise, read a book, or ride a bike. Exercising 30 minutes a day, four to five times a week, is recommended.
5. Reward yourself. When you achieve your weight loss goal, splurge on a pair of shoes, see a movie with a friend, or some other non-food treat.
The hard part is actually sticking to it and making real changes! Are you determined to meet your weight loss goals this year? Try our Weight Loss Program. If healthier habits and weight loss are among your new year’s resolutions, give yourself a pat on the back for making health a top priority.
Have a safe, healthy, and happy New Year!