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    Healthy Weight Loss — 2011


    Starting a healthy weight loss plan goes beyond exercise. You must make an effort to eat right as well. Whether it’s one fruit at breakfast or three vegetables at dinner, here are some healthy weight-loss tips to start the year off right.

    It’s estimated almost half of all Americans make New Year’s Resolutions. Predictably, most people will give up after only a few weeks. Avoid becoming one of the statistics! If weight loss is on the top of your list, here’s six simple steps to loss the extra pounds and keep them off for good.

    1. Set realistic exercise goals. If you’re not already working out, it’s unrealistic to set a goal to run four miles, five days a week. Instead, set a goal you can achieve, such as walking 30 minutes three times a week. If 30 minutes is too much, start at 10 minutes and vow to add 5 minutes every other workout. This allows you to really see your progress. When you reach an intermediate goal, give yourself a small reward. For example, schedule a pedicure or buy that good book you’ve been meaning to read. You’ve worked hard so you deserve it.
    2. Go slow with small tweaks rather than huge leaps. This goes hand in hand with setting goals that you can measure. Think of measurable goals as smaller steps along the way to your ultimate goal. For example, instead of setting a goal “I will eat more fruits and vegetables” change it to “I will eat a piece of fruit with breakfast and a vegetable at dinner.” This is small, doable, specific, and measurable. Keep setting small measurable goals and your daily habits will change in no time.
    3. Write down your goals. Let’s say you have an appointment on Monday morning at 8 a.m. with your dentist. You probably have indicated on your calendar. When you write down things that are important for you to do or accomplish it makes them “real,” and there’s a much greater chance that you won’t forget.
    4. Log it to lose it. This was a helpful tip for me when I was bodybuilding and dieting for competition. Keep an ongoing log of your food intake, physical activity, and weight. It’s one of the best tools you can use to lose weight. Some powerful reasons why it’s so incredibly helpful:
      • – It focuses your attention on just what you eat and drink every day.
      • – It help you pick out your problem foods and drinks that may be sabotaging your efforts.
      • – It prevents “calorie amnesia” and keeps you on track even if you get off track.
      • – It motivates you to carefully plan your meals and exercise every day.
    5. Seek support. Solicit help from your family, friends, or a weight loss support group. If you have some specific issue regarding food, like a food allergy, plan to make an appointment with a registered and licensed dietitian who will work with you to carve out a realistic plan of action.
    6. If you slip up don’t give up. Accept that there will be bump along the way. Acknowledge the setback and move on. Remember, this is a learning process and most people, even if they know what to do and don’t necessarily do it, need to be reminded that it’s the effort that’s important. Don’t permit yourself to give up on what you truly want. If you greatly desire to lose weight and you have a realistic plan to achieve this goal, you will be successful. The goal is progress not perfection.

    This is a marathon, not a race. Take slow, small steps not leaps to get the job done. Remember, the goal is progress not perfection.

    Health and happiness,



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