Happy New Year! 2017 is officially over, time to make room for 2018! We all want to do better in the new year; that’s why we make new year’s resolutions. Some are better, some are worse. They all share one common risk, though – that we’ll forget about them by the beginning of February. Why? Usually, the goals we set for ourselves are either unrealistic, unmeasurable, or poorly constructed. No wonder we lack motivation! The best way to set new year’s resolutions (whatever they may be) is to follow the SMART rule:
S – Specific
M – Measurable
A – Achievable
R – Realistic
T – Timely
For instance, instead of writing down your usual mantra: “I will lose weight”, make your goal SMART: “I will lose 5kg (Specific and Measurable) by March 31 (Achievable, Realistic, and Timely) by doing these 3 things:…”.
Now that you have your goal, you need to break it down into small steps to make sure that each day brings you closer to achieving it. This article provides tips to help you with just that. Cherry pick the ones that look most appealing to you and make sure you make new habits out of some of them. The only way to see results is to take action and be consistent!
1. Energy breakfast
You probably heard it all before, but it’s still true: Breakfast is the most important meal of the day. The way you start is usually a good indicator of how your day is going to go. So make it a good start! In the morning, your body craves energy. After all, it was fasting throughout the night 🙂 A muffin and a latte won’t do. This is the time to fill your body with protein, carbs and healthy fats. Yes, fats! There’s such a stigma around fat, but the truth of the matter is, healthy fats are your best friend if you’re trying to lose weight. Sounds counterproductive? It isn’t! They fill you with energy, help vitamins and nutrients absorb better, and keep you full for longer. It’s a win-win-win! You will find these good fats in eggs, olive oil, nuts, seeds, and oily fish. If you’d like to get some quick and easy breakfast ideas, you can find them here.
2. More water
Our bodies are basically made of water. Okay, maybe that’s a bit of an exaggeration, but still – a healthy body consists of roughly 60-65% water. Water is life, so drinking a lot of water throughout the day has many benefits. It flushes out the toxins that clog your digestive system (and make it more difficult to burn that stubborn belly fat!), balances out blood sugar levels, and keeps your appetite in check. In other words – the more water you drink, the less likely you are to have unhealthy cravings. You won’t want to binge on sweets because your blood sugar levels are stable, not jumping up and down. Water also influences your energy levels, so it’s good to have a bottle with you, especially if you work out on a regular basis.
3. More veggies
Here’s the problem with the typical American meal. Think about your usual dinner plate. If you were to estimate how much of it was meat, how much carbs, and how much veggies, what would you get? The sad truth is, vegetables take up the smallest space (if any!) in the modern, all-American diet. Somehow along the way, we got the proportions all wrong. If you want to stay healthy and in good shape, your plate should consist of 50% vegetables. Every meal – and we mean EVERY meal – should be complimented by a salad. To get the most nutrients and other good stuff out of your veggies, eat them raw. That’s why a salad is such a great way to eat your 5 a day! Start with baby spinach, arugula, kale, endive or any other greens of your choice, add a few slices of tomato or cucumber – and you’ve got yourself a winner.
4. Resistance training
We cannot emphasize it enough. Resistance training is the best possible way to tackle those extra pounds. If you want to lose weight efficiently and for good, don’t be a cardio bunny! Cardio exercises are GREAT for your heart so we encourage you to incorporate them into your workout regime, BUT to lose weight, you need to focus mainly on building your core strength and muscle. Did you know that the more muscle you have, the more calories are used to sustain it? In other words, even though you consume the same amount of calories, you’ll digest less because more of what you eat is turned into energy. Plus, unlike cardio, resistance training allows your body to keep burning fat hours after the workout is done.
5. Food journal
Don’t worry – you don’t need to be much of a writer to keep a food journal 🙂 It’s a simple practice that allows you to track your meals and be more aware of the amount of food you put in your system. Every meal, snack or a drink goes into your journal. Just by writing it down, you start to make more conscious decisions and become less likely to overindulge. It also allows you to see if your meals throughout the day were balanced enough – did you eat enough protein, carbs, and healthy fats? If not, you can easily see where you need to make changes. And of course, a food journal keeps you accountable, so you’ll think twice before you reach for that chocolate bar again!
Cary weight loss – Make an appointment with a specialist
In our Cary Weight Loss Center, we want to make sure you achieve your goals. Our professional team works relentlessly to ensure your success. With all the latest dieting tips and trends floating around, it’s easy to get confused or intimidated. That’s why seeking help from a Registered Dietitian is your best chance to really change your eating habits and make a sustainable lifestyle change. We are here to help you! Visit our website for motivation, advice, and healthy recipes, or call us to make an appointment at our Cary Weight Loss Center. We are looking forward to seeing you soon!
This article was written on behalf of the practice by RedCastle Services. RedCastle specializes in Online Marketing for Doctors, including Medical SEO, SEO for doctors, and Medical Website Design. Contact RedCastle Services today to find out how we can help your practice increase its number of online patient referrals.