Is weight Loss on your list of New Year's resolutions? This year, try a different approach. Forget the fad diets and expensive exercise machines of yesteryear. Instead,focus on changing your habits and behaviours – this will help you reach and maintain your weight loss goals.
Set achievable goals - The National Heart, Lung and Blood Institute recommends setting two to three goals at a time and making them:
• Specific
• Realistic
• Forgiving.
Make your weight loss goals specific and measurable. For instance, setting a goal of losing one to two pounds per week is not only specific, it is realistic – and healthy. But, you'll need to break it down even more. How will you lose the weight? Will you exercise five times a week? Cut 500 calories from your diet?
Write down your goals and be specific, realistic and forgiving. We're all human and fall short of our own expectations. If you don't reach your goal one week, don't give up!
Reward yours elf As you reach daily, weekly and monthly goals, reward yourself. This doesn't mean you should indulge in your favourite dessert.Reward yourself with a massage, a new haircut or even a new outfit – in a smaller size, of course.
Monitor your progress Keeping track of your progress is a good way to stay on track and gain encouragement. You can monitor what you eat, how much you eat, how often you exercise and how much weight you've lost. If you're having trouble reaching your goals, your records will help you determine what may be jeopardizing your weight loss, such as eating too many snacks.
Review your eating habits
Food is associated with so many aspects of our lives. We watch a movie, we munch on buttery popcorn. We meet a friend for coffee, we get a baked treat to go with it. Pay careful attention to your eating habits so you'll be able to identify what changes you need to make. Get full, not stuffed It takes your brain 15 minutes or more to recognize that you are full. So changing the way you eat can dramatically affect how much you eat.
- Eat slowly; put your fork down between bites and swallow before picking it up again
- Eat plenty of high water-content fruits and vegetables; they will make you feel fuller
- Drink lots of water each day; it will help you feel full, and offers a wealth of other health benefits
Healthy eating is one of the best ways to help you reach your weight loss goals. Our nutrition expert shares how you can eat healthfully; not just decreasing calories,
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David Ogden - Health and Wellness - Lose Weight USA
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