Over the holidays, we tend to overindulge in every way: eat more goodies, drink more alcohol, and pile a few extras onto our plate. So, once the New Year rolls around, I'm sure many of you are ready to get serious about health and weight loss. Once we have the motivation, it's easy to start. No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. Here are some tools to help you get started in the path to a healthier you!
- Pick a specific goal. You want to lose weight, but how much? For example, you would like to weigh what you weighed in high school (50 pounds lighter), but a good start would be to just take off 10 pounds. The goals you aim for don't have to be the be-all and end-all of your life, but they will help you get focused. Try to get specific.
- Pick a reasonable time frame. Is your goal realistic for your time frame? You don't want to set yourself up for disaster and disappointment. About two pounds a week is reasonable. Any more weight loss than that is unrealistic. Most people lose more weight the first week because of water. Do not give up! A slower weight loss usually means a more permanent one.
- Tell a friend. Telling a friend helps hold you to your goals and can help provide some driving motivation. If your goal is to do 20 minutes of exercise daily and you're not feeling up to it, a friend can be the one to help you get in gear. It's often more fun when you're exercising with someone else.
- Make a plan. Design your program that fits your needs. The diet book business is a big one for one reason - because they give us plans. But too often, they don't fit our specific needs. Write out a day-by-day or week-by-week program that slowly but consistently increases exercise time or write a weekly menu when you write out your shopping list.
- Track your progress. How do you know if you are accomplishing what you set out to do? By keeping a log or diary so you can see where your improvements and weaknesses are. A simple calendar or weekly planner will do. Write down what you ate for the day, how you were feeling when you felt like eating that chocolate bar, or how much activity you did. It's helpful and will help guide you along the way.
Michele Wilbur, RD is a dietitian at Auburn Memorial Hospital. She also sees private nutrition clients and can be reached at (607) 227-6993
- Pick a reasonable time frame. Is your goal realistic for your time frame? You don't want to set yourself up for disaster and disappointment. About two pounds a week is reasonable. Any more weight loss than that is unrealistic. Most people lose more weight the first week because of water. Do not give up! A slower weight loss usually means a more permanent one.
- Tell a friend. Telling a friend helps hold you to your goals and can help provide some driving motivation. If your goal is to do 20 minutes of exercise daily and you're not feeling up to it, a friend can be the one to help you get in gear. It's often more fun when you're exercising with someone else.
- Make a plan. Design your program that fits your needs. The diet book business is a big one for one reason - because they give us plans. But too often, they don't fit our specific needs. Write out a day-by-day or week-by-week program that slowly but consistently increases exercise time or write a weekly menu when you write out your shopping list.
- Track your progress. How do you know if you are accomplishing what you set out to do? By keeping a log or diary so you can see where your improvements and weaknesses are. A simple calendar or weekly planner will do. Write down what you ate for the day, how you were feeling when you felt like eating that chocolate bar, or how much activity you did. It's helpful and will help guide you along the way.
Michele Wilbur, RD is a dietitian at Auburn Memorial Hospital. She also sees private nutrition clients and can be reached at (607) 227-6993
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