In the first week of the new year, you’re filled with motivation and enthusiasm to get fit. Perhaps you’ve started a diet or joined a gym. But if you’re like most Americans, you’ve probably set some vague weight-loss resolutions to lose weight and shape up.
The problem with vague resolutions is they usually lose steam around Valentine’s Day. Maybe you lose a few pounds, but a few short weeks later, lose focus and quit losing.
It happens every year, like clockwork.
The best way to keep weight-loss resolutions is to get more specific. Instead of focusing on the broad goal of losing weight, resolve to make small, attainable steps that will become healthy habits that lead to your ultimate goal. Keeping small resolutions can build confidence and lead to better longterm focus and outcomes.
1. Subtraction Stinks, But Addition is Fun
Dieting is so focused on what you can’t have that it’s easy to lose sight of what you can have. Most Americans don’t eat enough fruits and vegetables to stay healthy and trim. Not only do fruits and veggies keep you healthy, but they also fill you up with minimal calories. Resolve to add a fruit or vegetable to every meal and snack you eat.
Great low sugar choices include green apples, grapefruit, romaine lettuce, strawberries, blueberries, honeydew melon, spinach, kale, and celery.
2. Size Does Matter
Research shows eating on large plates leads to larger servings, and eating on smaller plates leads to more modest meals. It sounds too simple to be accurate, but study after study has proven this mental trick.
The problem is that most place settings have a large dinner plate and a very tiny side plate with nothing in between. If that’s the case in your home, go to a second-hand store and see if you can find a dish that’s about 10″ in diameter. That’s the perfect size to have enough room for a meal without extra space to pile on more food. If you join our weight loss clinic, you actually receive a portion-plate with our program.
3. Ditch Tasteless Food
Low and no-fat foods sometimes have fewer calories than their full-fat counterparts, but that doesn’t mean they’re automatically better for your waistline or health.
Some lower-fat condiments and food do taste good and feel satisfying. However, when food manufacturers remove fat, they often replace it with sugars and unhealthy chemicals. Because sugar isn’t as satiating as fat, it doesn’t control your appetite as well, whereas fat stays in your stomach longer, making you feel fuller.
And let’s be honest: low-fat foods often taste terrible.
If you have a low-fat food that tastes great, isn’t loaded with sugar, and fills you up, then keep it. But don’t automatically assume low or no-fat substitutes are healthier or better.
4. Walking is for Winners
Joining a gym is expensive and intimidating. Not to mention way overcrowded in January. Do you want to pay $50 a month to wait an hour for a treadmill?
Newsflash: Walking is the best exercise in the world, and we live in California, where the weather is beautiful all year.
You don’t need an expensive, overcrowded gym to get in good shape. Buy some good-quality walking shoes and walk right out your front door! Just be sure to check with your doctor and our Healthy Steps team before beginning any exercise program.
5. Ask for Help
Losing weight is a journey, not a destination. It’s a tough one with a high failure rate. Asking for help doesn’t mean you’re weak; it means you’re smart. Experts know having a support system in place is one of the most critical factors in weight loss.
Get Help from a Weight Loss Clinic in 2020!
To see how we can help you with your weight loss journey, drop by one of our weight loss clinics or call us today at 818-346-2944.