Wow, 2011! So it is January, that time of year when almost everyone is thinking about losing weight, or at least getting healthier. Successful weight management is a long-term challenge, but it is possible. The good news is that losing and maintaining your weight doesn’t have to be complicated. Here are some tips on behaviors that will help you reach your goals this year:
1. Set the Right Goals – Focus on improving your diet and increasing your physical activity rather than solely on weight loss. A healthy diet and exercise are key to long-term weight management. Balance the calories you eat with physical activity. Effective goals are specific, measurable, attainable, and forgiving. An example is a goal to walk 30 minutes, five days each week. An initial weight-loss goal of 5-10% of your starting weight is realistic and valuable for improving health.
2. Set a Check-In Date – A month is a good time to review how well you have stuck to your program. If you didn’t reach the goal you set for yourself, re-evaluate it and set a new goal. I always encourage clients to take measurements in addition to watching the scale. Another great tool is before and after photos, so you can see the changes in your body. Health checkups by your doctor are another way to measure your success.
3. Reward Yourself – As you achieve each short-term goal, reward yourself with something tangible that you enjoy. Numerous smaller rewards are more effective than bigger rewards. Choose non-food items, such as a spa treatment, a new pair of shoes, etc. Decide in advance what your reward will be so you will have something to work for.
4. Balance Your Food Checkbook – Record your calorie intake, servings of fruits and vegetables, exercise sessions, etc. to monitor your progress. Use an online program or simply write everything down. People who record their daily food and exercise are more successful at long-term weight loss.
5. Avoid a Chain Reaction – Pay attention to what social or environmental cues encourage you to overeat. If you overeat while watching TV, find something else to keep your hands busy. Chew gum or use that time to fit in some exercise. Avoid places with visible and easily accessible food that could result in unplanned eating.
5. Get the Fullness Message – Eat slower. It takes your brain 15 minutes or more to get the “full” message. Eat lots of vegetables to feel fuller. Eat sensible portion sizes. Use smaller plates. Set a regular eating schedule, especially if you tend to skip, or delay a meal and then overeat.
I hope these tips will help you be leaner and healthier in 2011.
5-10% of your starting weight is realistic and valuable for improving your health
Source: “Guide to Behavior Change: Your Weight is as Important to Us as It is to You!” National Heart, Lung and Blood Institute