Happy New Year! With the new year, you may have considered setting some of those famous New Year’s Resolutions. We confidently vow to shed pounds and inches to change our lives for the better but these resolutions tend to fail. We often set lofty goals like “ I will lose 15 pounds” which is a valid goal but could take several months-year to properly reach it. We tend to eat too little and exercise to vigorously during the first couple of days just to give up in frustration and hunger. I am not a big fan of resolutions, because they typically aren’t followed long term, I am however a big fan of lifestyle changes!
Here are some tips and guidelines to assist you in achieving and maintaining a healthy weight loss and lifestyle change:
¨ Set realistic, short-term goals such as “I will lose 1 pound/week.” After success with the first reasonable goal, the next goals will seem attainable.
¨ Do not keep junk food at the house. If unhealthy choices are in sight, you might be tempted to reach for them. Remember, out of sight, out of mind!
¨ Eat a serving of protein and whole grains to feel full longer which could curb hunger cues.
¨ Eat the majority of food during the earlier parts of your day. This can help end that bad habit of late night snacking.
¨ Pay attention to feelings like boredom, loneliness, stress, and fatigue, which can cause mindless eating. Only eat when you are actually hungry and think of food as fuel.
¨ Use smaller plates, bowls, etc. to help keep portions under control. This could help trick the mind into thinking you are eating a large portion.
¨ Eat slowly and away from distraction, if possible. This will allow you to pay attention to any cues of becoming full. Remember it takes 20 minutes for you to feel full.
¨ Try to get more active each day. By aiming to increase your exercise level by 10 minutes each day, you can build up strength and stamina gradually, which could help you from not quitting exercising in frustration.
These guidelines can help end the New Year’s resolution failures and hopefully create healthy, lifelong habits. If you would like individual help, please contact me…I would love to work with you!
-Kelsey
