HOW TO PUT NEW YEAR’S WEIGHT LOSS RESOLUTIONS INTO ACTION

While the year changes overnight people usually do not, especially when it comes to habits developed over a lifetime.  Studies show that most New Year’s resolutions to lose weight do not last.  Why is this?  One problem is that most resolutions do not include a realistic action plan.  Many people plan to lose an unrealistic amount of weight and aim for drastic changes to their diet and exercise pattern.  When they fail to stick with the extreme changes they envisioned making, they throw in the towel.  But, you can succeed in lasting weight loss.  Follow these 5 essential guidelines to put your weight loss goals into action. 

#1 – Be in it for the long haul.  The only way to achieve lasting weight loss is to adopt a food and activity lifestyle change – something you can live with over the long-term.  When people adopt a very restrictive diet, they lose weight but they usually do not stay on the diet.  When we lose weight, we still have the extra fat cells we had at our heavier weight, they are just smaller.  So, it is more challenging for someone who has gained and lost than someone who has never gained, to maintain their weight.  Chances are, once you lose weight, if you return to your pre-diet intake, the lost weight will come back on.  So, recognize that sustaining loss demands long-term changes, not crash diets.   

#2 - Keep track. One of the most effective ways to follow through on dietary changes and lose weight is to write down everything you eat and drink.  Dieters who keep track of what they consume lose twice as much weight as those who do not, research shows.  When you keep a food journal, you think twice about your eating decisions and have a clearer understanding of your intake and food patterns.  You can write down what you eat in a notebook, or track your intake online or on your smartphone/Blackberry/Ipad.  Websites and “apps” provide you with a weight loss calorie goal and count your caloric intake helping you to budget your intake and stay under your calorie limit.  At NYCC, we like the “app” and online site Calorie Counter & Activity Tracker at MyFitnessPal.com.  It is free, and, if you choose, this application allows your nutritionist or friends to view your diary. 

It is also useful to track your weight either weekly or daily.  Day-to-day weight will always fluctuate but the scale can help you to stay focused.  Tracking your weight also gives you great feedback on whether the changes you have made are working or if you need to make additional changes to achieve weight loss. 

#3 Get physical. Research demonstrates that activity helps with weight loss not only because it increases the total calories we burn but also because it helps individuals focus on their health goals.  Working out also helps to improve mood, self-image, and appetite sensitivity.  Armed with a positive perspective we are much better at following through on challenges.  Both cardiovascular and resistance training are useful.  Cardio (exercises that increase your heart rate) especially helps to burn calories and improve mood.  Resistance activity helps to build muscle and increase metabolism.  The best activity is the one that you will do.  Research shows that when you exercise with a friend you are much more likely to stick with your goals.  Sometimes working out at home with an exercise DVD or video game or going for a brisk walk is easier to work into your routine than going to a gym. No matter what activity you do, always increase your activity slowly and, if you have health problems, talk to your doctor before starting a new exercise plan.

#4 Learn from slip-ups. Making changes to diet and activity is hard work.  Sometimes you are going to make a decision that is not in line with your health goals.  This is O.K.  Instead of deciding you are a failure, forgive yourself and then review the set-back and how you could reduce the likelihood of having the same problem in the future.  By learning from your experience, you can improve your ability to stick with a healthy diet and active lifestyle.

#5 Build social support.  Making dietary and lifestyle changes is easier with the support of family, friends, and colleagues.  Try to communicate the changes you are trying to make to the persons in your household.  Let them know specific measures they can take to help you such as giving you space to exercise or keeping tempting foods out of the house.  Friends can also be useful allies.  Having an exercise buddy is ideal but friends can also help by calling to encourage you to make your workouts.  It can also be motivating to note your progress with your online social network.  The myfitnesspal.com site and “app” also allows you to “friend” other dieters who can help you problem-solve and offer support.