Lose the Weight and Keep it off in 2010!

Feeling stuffed from an overload of holiday treats? If your New Year’s Resolution is to shed the excess weight you’ve put on in the past year and keep it off forever, try some of these suggestions to get you started off on the right foot.

• Write it all down. No matter what it is, write it down! Knowing you have to write down the double cheeseburger you ate for lunch is likely to make you think twice at the fast-food counter. Keeping a journal will also help eliminate mindless eating and identify trigger foods.
• Eat smaller meals. Have a snack every 2-3 hours to help curb your appetite and prevent overeating at mealtimes. Choose snacks that include high-quality protein and carbohydrates like a low-fat yogurt and piece of fruit.
• Exercise regularly. Exercising regularly increases metabolism so you’ll be burning more calories even when you’re at rest. Aim for at least 30-60 minutes a day, three to five times a week. Walking, biking or swimming are great ways to get started.
• Know your risk factors. Consult your doctor and find out if you have high blood pressure, high cholesterol, or elevated blood sugar to determine if you are at risk for serious conditions such as heart disease or diabetes. Knowing your starting point is helpful in setting realistic goals for weight loss.
• Build a support system. Being able to share your highs and lows with someone who can relate is helpful when starting a weight loss plan.  Find a buddy to exercise with or someone to call when you’re having a hard time.  Having supportive people around you can also serve as sources of new ideas and strategies you may not think of on your own.
• Don’t eliminate your favorite foods. Completely cutting out your favorite foods may leave you feeling deprived and vulnerable to cravings. Ask a registered dietitian for tips on incorporating moderate portions of your favorite foods into your meal plan.
• Keep an eye on portion size. Check the serving sizes on nutrition labels and don’t over-do it. If you eat out, ask for a “to-go” container right away and pack half of the meal for tomorrow before you begin to eat.
• Eat slowly. It takes about 20 minutes for the stomach to signal the brain that it’s full, so savor every bite and pay attention to how full you feel.
• Drink 8-10 glasses of water everyday. Drinking plenty of water makes the stomach feel fuller and decreases the likelihood of overeating. When the body does not receive enough fluid, the kidneys excrete less and causes the body to retain water, leaving you with extra water weight.
• Have healthy foods on hand. Plan meals in advance, make a shopping list and stick to  it. Examples of healthy foods include fresh fruits and vegetables, whole grains, beans,  nonfat dairy, fish, and lean poultry.
• Keep everything in perspective. Health should always be your number one goal.  Practice positive thinking and focus less on the number on the scale and more on taking care of your body.

Feeling overwhelmed at the thought of beginning a new health journey? Enlist the help of a registered dietitian to begin implementing these tips into your everyday life. Contact Bonnie R. Giller, MS, RD, CDN, CDE at 516-486-4569 and get started today!

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