Often in our zest to reach an imaginary weight goal, we set an unrealistic target and time frame. When it becomes clear that the goal can’t be met, our best intentions are forgotten and any lost weight returns with a few extra pounds to discourage us from trying again. Permanent weight loss must be accomplished slowly, with a plan to drop no more than 1 to 2 pounds per week. This allows our body time to adjust naturally and make the necessary metabolic changes to maintain our lower weight. Slow and steady weight loss is the key to long-term weight loss. If you want to keep the weight off for good, don't worry about it coming off to fast. Remember, slow and steady wins the race!
Tip #2: Set Specific Goals
Make a plan to achieve your weight loss goal. Chart your day to include 3 well balanced meals and develop a calorie controlled menu that will allow you to hit your target. Schedule physical activity at a specific time as you would a business appointment. Avoid generalizations about diet and exercise, and be specific with regard to intent and end result.
Tip #3: Allow Yourself Room for an Occasional Slip
Everybody is human and inevitably you will give in to temptation and have a minor set back. This DOES NOT mean you have failed or have ruined your quest for weight loss success. It simply means you're human and you simply get right back to it. Fortunately your body is very forgiving and does not assess caloric intake for a single meal or even an entire day. Allow yourself an occasional treat when you really need it to keep yourself moving forward toward your weight loss goal.
Tip #4: Take Up Yoga
There’s more to yoga than just stretching. Yoga burns calories through physical activity and can also be a relaxing way to have time to yourself. Researchers from the Hutchinson Cancer Center have “found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion ofweight loss in those who are overweight.” Yoga practice leads to mindful eating and healthy weight loss.
The New Year is approaching quickly and health conscious people will be thinking about losing weight gained during the past year. The best way to drop excess pounds is make a structured plan and set appropriate goals that will help you reach your weight target and improve your health and quality of life.
Healthy New Year's Wishes,
Alissa Robertson, MS, RD