The start of the New Year seems to offer a welcoming clean slate and an ideal time for a new beginning. We find ourselves thinking about what we would like to accomplish, behaviors we would like to improve or those we would rather do without. Obviously I’m referring to New Year’s resolutions, the most popular of which is weight loss.
Each year many people resolve to lose weight with the best of intentions and the utmost enthusiasm. Unfortunately, many of us find our wholehearted attempt results in disappointment – yet again. Of course we deserve better than this. Perhaps our New Year’s resolution could benefit from a makeover that can help set us up for success. You can take comfort in knowing your resolution makeover doesn’t mean sacrificing warming, flavorful foods during the winter months.
Mindset Adjustment
The first step in remaking your resolution is to adjust your mindset for successful weight loss. Because our actions are reflective of our thoughts, you want to be certain your thoughts are consistently supportive of your goals and efforts. When it comes to weight loss, there is a tendency to be lured by approaches associated with “quick,” “effortless” and “extreme.” However, these approaches ultimately result in failure and frustration. When it comes to permanent weight loss, slow and steady is the approach that works. How’s that for a pleasant change of pace? To be successful, you need to slow down and relax! Since the New Year is a perfect time for a new mindset, start thinking “realistic,” “flexible” and “committed.”
Set Goals
After adjusting your mindset, you will need to consider your weight loss goal (check the CDC BMI chart to help you set a healthy goal weight, www.cdc.gov/healthyweight/assessing/bmi). However, it’s not always possible to know from the start exactly how much weight loss is realistic. So set yourself up for success by being conservative and reduce your desired weight loss goal by half – for now. Starting out by satisfying a smaller goal is a wonderful esteem builder and just the fuel you will need to continue with your weight loss efforts. If you feel more comfortable starting out with less than half your goal, that’s absolutely fine. Then, break your reduced goal into several smaller goals. If you want to lose about 30 pounds, start with a goal of 15 pounds, then break your goal into three five-pound goals.
Action Plan
And the final step is to create an action plan. There is no one-size-fits-all approach to weight loss. Your action plan needs to be customized to meet your needs and preferences. Let’s begin by modifying your dietary choices. In order for your dietary modifications to be sustainable, it’s imperative you enjoy your food. Eating “diet” food to lose weight will not prepare you to manage your weight once you resume eating the “non-diet” foods you enjoy. The foods you eat while trying to lose weight should be the same foods you’ll want to eat after you reach your goal weight. You’ll simply eat less of those foods to create an energy deficit. Your diet should consist of a wide variety of whole foods that you will enjoy eating for the rest of your life. Whole grains, fruits, vegetables, lean proteins, legumes, nuts, seeds, low-fat dairy and heart-healthy oils should make up as many of your dietary choices as possible. Consider the sensory properties of food and think about what flavors, textures and temperatures you enjoy and experiment with them. Try new herbs and spices, flavored vinegars and oils, mustards, salsas and hot sauces. Peruse the aisles of your favorite food stores and try new recipes. You are worth the time investment.
Calories Count
How many calories you should consume can be a trial and error process and depends on your metabolism and level of physical activity. As a general rule, women should not consume less than 1200 calories per day and men should not consume less than 1800 per day. Keep in mind it is not realistic to expect successful weight loss if you are going hungry. Eat slowly when you are hungry and stop when you feel comfortable. A sensible rate of weight loss is an average of one to two pounds per week. Be flexible with your expectations. You may lose more in the beginning and less at other times. Relax and know that if you stay committed you’ll get there over time.
Self-Sabotage and Support
When considering your dietary choices, avoid the self-sabotage of the “all or nothing” mindset, such as avoiding all sugar-containing foods until you reach your goal weight. This approach is extreme, probably unrealistic and will likely work against you. If “none” is the only acceptable outcome, any deviation from “none” will mean you’ve failed and may give you cause to give up. A realistic makeover of that goal would be to eat about half the amount, or simply less, of sugar-containing foods to which you are accustomed. If you begin your weight loss journey expecting unplanned detours from the start, you’ll be in a position to be more accepting and move on quickly when they happen. How quickly you move on is what matters!
Having an ongoing support system in place can make moving on after an unplanned detour easier. Select one or two family members or friends who are able to help you stay on track. Decide how they can best support you. Would you like a daily check-in call? What about availability during random challenging moments – or both? Meanwhile, remember the most important member of your support system is you. If a close friend told you she was struggling to satisfy a goal, you would probably say or do everything you could to help her get back on track. Do the same for yourself by having positive self-talk in your mind at all times.
Get Moving
When considering an exercise regimen, use the same guidelines and mindset that apply to your dietary plan. Your exercise regimen must also be realistic, flexible and based on your needs and preferences. Choose exercises you enjoy, venues that inspire you and experiment with new ones. Start with a small goal such as walking a few days a week and increase your goal as you feel comfortable. An exercise regimen that includes a combination of cardiovascular exercise and strength training, to boost metabolism, is ideal for promoting weight loss. Expect unplanned deviations, make any necessary adjustments, and get back on track as quickly as possible.
Self Help
Help yourself to be accountable for your food and exercise choices by keeping a journal. Those who keep a journal are more successful with weight loss than those who don’t. Journaling can also provide a tracking system for your progress. You may find it helpful to note how you were feeling when you made unplanned choices. This can help you recognize triggers for your behaviors, such as fatigue, stress or feelings of emptiness, so you can better manage them. Once you get into the habit of keeping a journal, you may even feel lost without it.
Ultimately, some of you will reach your goal weight, while others may find they were able to comfortably lose more weight than expected. However, some of you may experience a point during your weight loss efforts when you stopped losing weight despite your level of commitment to your action plan. Don’t push yourself to a state of constant hunger and fatigue. This may mean your body has stabilized at the weight that is achievable for you. In other words, you reached your goal – congratulations. Obtaining the best weight for you should feel great and energize you to enjoy your life. Finding your optimal weight, embracing it and living your best life is the true definition of successful weight loss.
Tricia Polenz, M.S., R.D., C.D.N. is the founder of Westchester Weight Loss & Wellness. www.westchesterwlw.com.
