People often choose the New Year as a time to make resolutions, and according to a survey conducted by GNC, 38 percent of people who make New Year's resolutions want to lose weight. It's challenging to lose weight any time, but at the end of the holiday season and in the dark days of winter, it is even more of a challenge. Increase your odds of success in sticking to your weight loss resolution by developing a plan of action for your diet and weight loss.
Step 1
Set an attainable goal. Returning to your high school weight is probably not a realistic goal, but getting your BMI into the health range certainly is. While setting a goal is important, it must be attainable, or you are setting yourself up for failure and frustration.
Step 2
Create a specific plan before you begin. Will you count calories? Go high protein, low carb? How often will you exercise, and what type of exercise will you do? Walk every evening? Go to the gym and lift weights before work? When you improvise, you will often find that you slip up on a regular basis, and, even though you feel like you're on a diet, you're not actually losing weight.
Step 3
Have a plan B. Decide what you will do when you head to a friend's wedding, a business lunch, or make cookies with the kids. Constantly depriving yourself sets you up to binge, buy if you indulge at every special occasion, you will have trouble losing weight.
Step 4
Build in non-food rewards. Whether you want to lose 10 pounds or 50, it is important to reward yourself for staying on plan. Don't use these rewards as an excuse to slip on your diet. Reward yourself for staying on your plan for a specific amount of time, with a manicure, a great new pair of jeans, or a night at the movies with your friends.
Step 5
Seek out support. Friends, family members or coworkers can all provide you with support on your weight loss goal. Tell them about your plan and ask for their support. Most will be more than happy to ask how the diet is going, encourage you to exercise or simply listen to you complain when the pounds don't melt off as quickly as you want.
Step 6
Focus on your weight loss. It is tempting to use the New Year as a time to revamp your life, but it takes a great deal of emotional energy to create a new habit. If you are serious about losing weight, don't set other goals, such as getting up earlier, reading more or anything else to distract you from your goal. Concentrate on one resolution at a time. After you are comfortable with your new routine, you can always try adding something else.
Tips and Warnings
- Most experts agree that any new habit takes about 21 days to develop. Count the days down on a calendar to keep track of your progress. The longer you stay on track, the easier it becomes. Make a list of why you want to lose weight, and keep it in a prominent place. When you don't feel like heading to the gym or are about to reach for an unhealthy snack, review the list.
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