Nov 18, 2010 Robert McKelvie
Weight Loss Help for the New Year - Laura Nubuck
Most weight loss resolutions fail because they lack thoughtful plans and preparations, which are necessary to change habits and behavior. Permanent weight loss requires permanent changes in eating behavior and in physical activity. Bad habits must be broken and good habits have to be formed. There are no shortcuts.
Keys to Keeping a Weight Loss Resolution
Here are several keys to keeping your weight loss resolution for the New Year:
- First you need to set realistic, motivating goals.
- Then you need to develop an effective action plan, one capable of succeeding.
- You’ll need to prepare yourself in advance for the struggles ahead.
- Select a start date when you will be ready to commit to your action plan.
- Recruit others to join or support you.
- Track your progress as you go.
Each of these keys is discussed below.
Set a Realistic Weight Loss Goal
A safe rate of weight loss over time is one to two pounds a week. People can lose more in the first couple of weeks but after that it becomes risky to lose more than two pounds a week unless medically supervised, according to experts. Here are examples of realistic weight loss goals:
Lose 30 pounds in six months (average of 1.15 pounds per week)
Lose 40 pounds in six months (average of 1.54 pounds per week)
Lose 50 pounds in six months (average of 1.92 pounds per week)
Lose 20 pounds in three months (average of 1.54 pounds per week)
Lose 100 pounds in 12 months (average of 1.92 pounds per week)
Six months total 26 weeks and three months have 13 weeks. Make sure your weight loss goal is not too ambitious or unsafe.
Be sure to get medical approval before beginning any diet or exercise programs, especially if you currently have any chronic medical conditions.
Develop an Action Plan for Keeping Your Resolution
Action plans are often required to achieve difficult or complex goals. Permanent weight loss is notoriously difficult to accomplish, so a good action plan can be very helpful. Here are guidelines for developing your New Year’s weight loss action plan:
- Start with your total weight loss goal and break it down into several milestone goals (Divide a 50 pound goal into five 10 pound loss milestones for example)
- Specify the weekly calorie deficits required to meet the milestone goals (for example, create weekly calorie deficits of 3,500 to lose one pound per week)
- Specify an aerobic exercise program such a brisk walking plan, to burn calories and get fit
- Choose a calorie restricted diet such as the Mayo Clinic Diet to make permanent changes to your eating habits
- Start a strength training program to add calorie-burning muscle to both upper and lower body muscle groups
- Obtain approval from your doctor before beginning your exercise and calorie restriction programs.
Always keep in mind that permanent changes in eating and exercise habits will be required for successful permanent weight loss, and your planning must accommodate those changes.
Prepare by Building Motivation and Anticipating Obstacles to Weight Loss
Study the increased health risks of overweight and obesity, which include, according to the U.S. Centers for Disease Control and Prevention (CDC), higher risks of:
- Heart disease and stroke
- Colon, breast and endometrial cancers
- Type 2 diabetes
- Hypertension
- High blood lipids (cholesterol and/or triglycerides)
- Liver disease
- Gall bladder disease
- Sleep apnea
- Respiratory problems
- Osteoarthritis
- Gynecological problems
These serious health risks stemming from being overweight or obese should be sufficient motivation for most people to decide to get their act together and lose weight permanently. Think about how good you will look and how much better you’ll feel with permanent weight loss.
Anticipate obstacles that have thwarted you in the past and make specific plans to deal with them. Identify bad food shopping and eating habits which you need to break. Write down all the obstacles you can think of and your plans to overcome them. Enlist the help of your doctor and other professionals to help you if necessary, but leave no stone unturned to be successful.
Choose a Start Date When You Can Commit to Your Weight Loss Plan
It’s no use starting a weight loss program before you’re ready or would be unable to persist following due to health or other circumstances. Choose a start date that gives you all the time you need to develop your action plan and that will allow you to succeed with your commitment to lose weight in the New Year.
Recruit Your Support Network to Help You Lose Weight
Family, friends, and co-workers are all potentially valuable sources of support for your weight loss effort. At the very least, no one should be allowed to sabotage your efforts. Communicate that you are serious and would welcome all the support and help that others can provide.
In the best case you’ll be able to get others to join your effort to lose weight in the New Year. That outcome could be a major boost to your efforts to change behaviors and effect permanent weight loss.
Record and Monitor Your Weight Loss Progress
Your action plans should be written down, both in terms of eating behavior and physical activity/exercise programs. Be sure to record your progress every day by writing down what you eat and what exercise you do. The Mayo Clinic Diet is highly regarded and its Mayo Clinic Diet Journal is a great tool for recording your progress in both eating and physical activity.
The benefits of tracking your progress and recording your efforts include the additional motivation that comes from success as well as a road map for getting back on track should you go off the program.
You Can Lose Weight in the New Year
Weight loss resolutions are not doomed to fail if sufficient planning and preparation are undertaken. The keys to success also include getting highly motivated, anticipating and overcoming obstacles, only starting when you’re ready, and recruiting others to help you. Then it’s a matter of executing and persisting with your calorie restricting and calorie burning programs. You can do it!
Related Articles and References
Here are more articles that can help you keep your weight loss resolution:
References:
The Mayo Clinic Diet, Mayo Foundation for Medical Education and Research, 2010
cdc.gov, "Health Consequences of Overweight and Obesity," (accessed April 2, 2010)
health.gov, Physical Activity Guidelines for Americans (accessed September 1, 2010)
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