New Year's resolutions often fail, largely because they tend to be broad and unrealistic. For instance, "I'll lose 30 pounds this year" is a broad goal. You'll have more success if you break down your resolution into specific steps you can take each day to achieve healthy, sensible and long-term weight loss.
Reject the Quick-Fix
Not only do fad diets prevent you from getting essential nutrients, they're not successful at keeping weight off, so you're likely to be back where you started next year. Fad diets usually require you to severely restrict calories. However, consuming too few calories will make your metabolism sluggish, thereby making it more difficult for you to lose weight. They can also endanger your health -- for instance, they can increase your risk of developing heart abnormalities or gallstones. Make a resolution this year to view weight loss and maintenance as a lifestyle that includes nutritious meals, calorie control and regular exercise --- not a quick fix.
Eat Smaller Meals
Eating smaller meals can increase your metabolism and boost your energy levels, which will give you the spark you need to maintain a regular fitness routine. Smaller meals throughout the day also stabilize blood sugar and insulin levels, helping to control cravings. On the other hand, excessive blood sugar is converted into fat and too much insulin increases fat storage in the body, leading to weight gain. Your meals should consist of foods such as fruits, vegetables, whole grains, lean meat, skinless poultry and low-fat dairy. Drink water, green tea or freshly-squeezed juices instead of sugary sodas or juices.
Wear a Pedometer
Everyone should get at least 30 minutes of moderate-intensity aerobic exercise most days of the week, according to the Weight-control Information Network. One of the simplest ways to meet this goal is to walk more. Ideally, you should walk at least 10,000 steps, or 5 miles, a day to control your weight. A pedometer can easily track the amount of walking you're doing and can be an effective weight-loss tool over the long term, according to a meta-analysis study published in the journal "Annals of Family Medicine."
Strength Train
Aging, a sedentary lifestyle and aerobic exercise reduce muscle mass. Losing muscle slows your metabolism, as muscle burns more calories than body fat. Commit to weight training three days each week. Again, it doesn't have to be complicated. Use a set of dumbbells at home to build and tone your upper body. Working out with a set of ankle weights, or bodyweight exercises such as squats, walking lunges and wall squats can increase muscle mass in your lower body.
References
- Centers for Disease Control and Prevention: Healthy Weight -- Getting Started
- Weight-control Information Network: Weight Loss and Nutrition Myths
- "The Fat-Fighter Diet"; Bruce Krahn; 2007
- Centers for Disease Control and Prevention: Healthy Weight: Losing Weight
- Dr. Ben Kim: Blood Sugar and Insulin -- The Essentials
- "Annals of Family Medicine"; A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss; Richardson CR et al.; Jan-Feb 2008
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