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Published on December 18, 2013

New Year Resolutions

December 18, 2013

2014Have you resolved to lose weight this year? It’s not uncommon to approach resolutions with a lot of enthusiasm. Unfortunately, after a couple of weeks, your enthusiasm often lessens and it’s back to those same old habits. KishHealth System offers these tips to help you reach your weight loss goal this year.

Set realistic goals. Start out by setting small goals, like:

  • I want to lose one to two pounds a week.
  • I will add 10 minutes of physical activity to my daily routine.
  • I will avoid second helpings of meals this week.

Keep a food and activity diary. Write down:

  • When you eat
  • What you eat
  • How much you eat
  • Your physical activity

Print a food and activity diary or make your own. When you know your habits, it’s easier to make changes.

Get active. Move more to balance the calories you taken in with the calories you use.

  • Aim for 2 hours and 30 minutes of activity a week.
  • Try to be active for 30 minutes 5 times a week.
  • If you don’t have time for 30 minutes of activity, get moving for shorter 10-minute periods throughout the day.

Remember that some physical activity is better than none.

Eat healthy. Here are some easy ways you can eat healthy:

  • Choose fat-free or low-fat versions of your favorite foods.
  • Drink water or fat-free milk instead of soda or other sugary drinks.
  • Fill half your plate with fruits and vegetables.
  • When you eat out, ask for sauces or dressings “on the side” so you can control how much you use.

Eat smaller portions. Eating healthy food is important. But you also need to pay attention to how much food you eat. Here are some tips for watching your portions:

  • Start the day with a healthy breakfast.
  • Eat small, healthy snacks during the day. This will keep you from overeating at mealtimes.
  • Put a small amount of food in a bowl instead of eating out of the package or container.
  • Serve food on plates and leave the main dish on the stove. You be less tempted to go back for seconds.
  • If you are eating out, only eat half of your meal. Take the other half home.
  • Read the label to find out how many servings are in a package. There may be more than one.
  • Eat slowly. This will give you time to feel full.
  • Don’t eat in front of the TV. It’s harder to keep track of how much you are eating.

Ask your doctor for help. Talk to a doctor or nurse about different ways to lose weight. Your doctor can explain your options, like joining a weight-loss program.

Source: U.S. Department of Health and Human Services. Accessed Dec. 6, 2013. 

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