New Year’s Resolution to Lose Weight?
Another holiday season has come and gone and 2017 has arrived. After a season of way too many cookies, several glasses of egg nog, and a half dozen holiday parties, it’s no wonder were feeling tired, sluggish and a bit out of shape.
With our gym bags packed and our sneakers by the front door, we solemnly swear that this year will be different! This year is going to be the year that we follow through with our New Year’s Resolution to Lose Weight!
Did you know that thirty percent of all New Year’s resolutions are broken before February? This is because people set unrealistic goals. Instead of “cutting out” this food, or telling yourself that you can “never again” have that food, focus on setting goals that you can achieve!
If you are someone who eats whatever and whenever you want, you need to have some kind of structure with your eating patterns. This means having more consistent meal times. Once mealtimes become a regular pattern, look at reducing portion sizes and eliminating desserts from the menu.
Do not see food as the enemy! Believe it or not, a lot of people who try to lose weight tell me they absolutely hate eating. Having to think about what they’re going to eat and when they have to eat it becomes a stressful situation leaving them feeling frustrated, defeated and out of control. Yes, it takes self-discipline, will power and a lot of work, but you can do this!
Below are a few Weight-Loss New Year’s Resolutions That You Should Never Make:
1. “I want to lose 30 pounds.”
Dropping thirty pounds is a great long-term goal, but don’t bite off more than you can chew. Dieters tend to fall off the wagon when they have such a lofty resolution.
Instead, focus on losing one pound a week by setting small diet and exercise goals. Small accomplishments can result in major change.
2. “I’m going to try the ________ diet.”
Fill in the blank with any fad diet and you’re doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups. That’s simply unhealthy and can become more trouble than it’s worth.
Instead, eat lean protein and veggies at every meal. A well-balanced and properly portioned eating plan will always be the best approach to long-term weight loss.
3. “I’m going to stop eating at restaurants.”
Don’t be ridiculous. Becoming a hermit for the sake of your diet is no way to live. You’ll wind up with no social life!
Instead, order smarter at restaurants. Start with a small salad, choose a light appetizer as your entree and have the bread basket removed from your table.
4. “I’m going to eat 900 calories a day.”
Sure, severely restricting your caloric intake will result in weight loss, but you’ll gain it all back as soon as you start eating like a normal human being again.
Instead, develop a healthy eating plan. If you need help, consider making an appointment with a dietitian or fitness professional.
5. “I’m going on a juice cleanse.”
After a holiday binge, some kind of an intervention (like a detox) may seem like a good idea, but an all-or-nothing approach to weight loss will ultimately fail.
A juice cleanse should only be used as a means to jumpstart your weight loss plan. Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables and a lean protein.
6. “I’m going vegetarian.”
Losing weight requires burning more calories than you consume, but eliminating meat from your diet won’t necessarily cut your calorie intake. Some vegetarians actually gain weight because they are unaware of the hidden calories in vegetarian go-tos like cheese and pasta.
Instead, cut back on your meat intake. Lean animal proteins should take up no more than a quarter of your plate at each meal. Fill the rest of your dish with whole grains, fruits and vegetables.
7. “I’m quitting junk food.”
Seriously, how long will that last? Cutting out sweet treats may initially help you lose weight, but over time it will make you feel deprived and ultimately lead to a one-way trip to the candy aisle.
Instead follow the 80/20 rule. Many weight loss experts recommend making 80 percent of the calories you consume healthy, and saving the remaining 20 percent for what may otherwise be considered diet no-nos.
8. “I’m going to skip breakfast.”
Research shows that foregoing a morning meal will put you on the fast track to weight gain, not loss. People who skip breakfast are generally hungrier and more likely to indulge in fattening foods later in the day.
Instead, eat a protein-packed breakfast every morning. Pair lean proteins with high fiber, complex carbs such as a veggie omelet with a slice of Ezekiel bread or a serving of Greek yogurt, with a piece of fruit and a tablespoon of nuts.
9. “I won’t eat after 6 p.m.”
There is no rule of thumb on what time to stop eating. The body stores any calories that aren’t used for energy regardless of the time those calories are eaten.
Instead, get a good night’s rest! People who skimp on sleep are more susceptible to weight gain. Researchers believe that sleep-deprived people tend to consume more calories daily than their well-rested counterparts.
10. “I’m going to get more exercise.”
This resolution isn’t specific enough to be successful.
Instead, turn “I am going to” into “I will” and commit to a set number of weekly workouts.
11. “I’m going to the gym for two hours every day.”
Working out two hours a day is an unrealistic expectation for most of us.
Instead, do a more efficient workout, by doing a thirty minute interval workout with minimal rest periods between sets. You’ll actually burn more calories in a shorter period of time.
12. “I’m going gluten-free!”
Yawn. Unless there is a medical reason to go gluten-free there is no reason to cut gluten completely out of your diet!
Instead, substitute some of the gluten products you consume with gluten-free items or just cut back on how much gluten you consume daily.
In Conclusion:
The first step to losing weight successfully is deciding how much you want to lose. Then set small attainable goals, and approach the process in a healthy, realistic way.
There definitely isn’t a one-size-fits-all diet! Putting in the work and making a lifestyle change is the only way to get REAL RESULTS. Take it one day, one meal and one pound at a time and you will be a huge success. Good luck to you and Happy New Year!
I have been a personal trainer for over seventeen years and I honestly feel that I have one of the best jobs out there! The most rewarding part of my profession is helping one of my clients succeed at reaching their personal fitness goals. Making a difference in someone’s life makes it all worthwhile. I am currently certified by the National Sports Conditioning Association, Apex Fitness Group and the International Sports Science Association. Progress Personified
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