New Year’s Resolutions

by HealthyBeings on January 2, 2011

It’s that time for New Year’s resolutions

According to the 2007-08 Australian National Health Survey (NHS), 61.4% of the Australian population is either overweight or obese. It should be no surprise then that once again weight loss is one of the most popular New Year’s resolutions. Setting short term goals and documenting, measuring and recording your progress to help you stay focused are key factors in helping you to accomplish the goals you have set out to achieve this year.

So how can you make sure you achieve the positive lifestyle changes you’ve been wanting so badly in 2012? You can start by following this quick guide of do’s and don’ts for weight loss and make a commitment to yourself that 201 i2 is the year to improve your health.

Don’t

  • Be one of the many people to start a crazy celebrity diet such as the cabbage soup diet, baby food diet or the one meal a day diet. These diets are not maintainable, will slow down your metabolism and more often than not result in larger weight regain after just a couple of weeks so you’re worse off than when you first started.
  • Set your sights too high. A weight loss goal must be realistic otherwise it will seem too far out of reach and impossible to achieve. Set daily and weekly targets rather than one final goal.
  • Skip meals. This will cause you to get hungry and result in bad moods and poor food decisions. If you let yourself get hungry you are far more likely to eat any food you can quickly get your hands on and large amounts of it!  
  • Miss out whole food groups. Diets that do this are not healthy and are therefore not a good choice when you’re actually trying to improve your health. Following such diets means you’ll miss out on important vitamins and minerals that your body requires for optimal functioning and a healthy metabolism.

 

Do

  • Set short term simple and realistic goals. This will help you to stay focused and will ensure that you have small successes along the way that will help to keep you motivated. Short term goals can be as simple as: committing to preparing your own lunch each day, drinking water only or limiting your carbohydrate intake at night time. Setting realistic goals such as losing 0.5-1kg per week will assist you to stay on track and committed to your long term goals. Remember the research shows that quick weight loss results in weight regain – so be patient!
  • Eat regular meals. It is important to eat regularly. Eating breakfast, morning tea, lunch, afternoon and dinner will help to keep your hunger at bay. Many people worry that eating regularly means consuming extra calories. However by choosing healthy foods such as wholegrain breads and cereals, fresh fruit and vegetables, lean meats and low fat yoghurt or other 100 calorie snacks you will ensure your daily calorie intake stays low and hunger will not take over.
  • Measure and document your progress. This is an important part of monitoring your progress. By recording your weight at the same day and time once a week, you have reliable feedback that will confirm whether or not your diet is working. Seeing your weight loss results written down in front of you is motivating and forces you to be accountable to your goals. So go ahead and write them down!
  • Follow a balanced diet. By choosing to follow a diet which includes meat or meat alternatives, breads and cereals, fruit, vegetables and dairy foods you will be giving your body the essential vitamins and minerals it needs to function optimally. Limiting the portion size of these foods will be important for weight loss but diets that cut out an entire food group should be avoided. Cutting out foods which are not included in one of the five food groups mentioned above such as bakery foods, take away, chips, chocolate, soft drinks and alcohol will help to speed to up your weight loss.

 

So the decision is yours. You can lose weight in 2012 by following these simple steps. If you are ready to commit to shedding those extra kilos and would like professional advice and guidance to ensure you maximise your weight loss efforts then please contact Healthy Beings Dietitians today. We will set you up with a weight loss meal plan to ensure this year you do achieve your New Year’s resolution for weight loss.

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