How many times have you made the same New Year's resolution to lose weight and get into shape? And how many times have you watched your resolve and commitment evaporate by the end of January?
This year consider a new plan of action:
1. First and foremost ask yourself, "What do I really want to accomplish and is it realistic?" Yes it is possible to lose 100 lbs, lower your cholesterol, and find serenity all in one year but will that make you look like Angelina or Brad? Are you willing to work hard even though in the end you will still be just you?
2. What are you willing to do to achieve your goals? In the beginning you may think you will jump through any hoop to get what you want, but is your action plan sustainable?
3. Are you willing to be patient? Can you accept a pound a week weight loss? Can you handle weight fluctuations? Can you wait 10 months to lose 40 pounds? Can you start thinking "health" instead of "weight"?
Resolutions are just the beginning. They give you an idea of what you want. But to arrive at your destination it takes more than an idea. It takes ACTION. Your action plan is the road map and following the map is the key to success.
#1 Soul Search
Soul searching is important because in order to be successful you have to buy into your new belief system. You have to believe that the program or "structure" you set up is going to work. You have to believe that your program will allow you to successfully change the habits that have not worked for you in the past. You have to believe you can do this even after a bad day or two or three...or week....or month.
Are you prepared to have what you want? Are you really ready to do what it takes to lose weight? Will you be able to let go of using your weight as an excuse for not doing things? You need to ask the hard questions and then listen to your inner voice. If the inner voice (you) gives you grief, ask yourself again, what do I really want? Are you ready to take this on?
#2 Make a Sustainable Plan
Once you make the decision about what you want to accomplish, you have to explore the reality of making it happen. Remember we are not after perfection, but rather sustainability. You don't have to get it right all the time; you just have to do enough to see results. The key is to keep on going even when you blow it and have a bad day or week. Remember, once you stop you are out of the game, and when you are out of the game there can be no progress. So getting back to the plan as soon as possible is the key to success and paramount to achieving your goals.
Let's start with exercise. We know unequivocally that physical activity is one of the most important keys to long term weight maintenance. That means you have to find something you like or are willing to do at least four to five times a week. (The idea is to put into place enough healthy habits so you do not have to revisit the weight loss again.) Choose from yoga, weight training, walking, running, spinning, Pilates, or even the big game in tennis. The possibilities are endless. Find a good gym or health club with lots of options and/or enlist the help of a personal trainer. Exercise builds endorphins, fights depression, speeds up your metabolism, and is the key to longevity. Plus it takes on a life of its own and spurs you on to keep repeating the behavior. It is a gift that keeps on giving!
Next find a registered dietitian/nutritionist who can help you design a healthy eating plan. Remember it takes time to change life-long food habits. My successful weight loss and weight maintenance clients are those that no longer approach weight loss as a diet. Together we create a sustainable program where there is no demarcation between being on or off a diet. You are learning new strategies and constantly adjusting what works for you. You begin to find balance. Food is your friend and has the power to keep you full, healthy, and satisfied.
#3 Have Patience
One of the first things my clients want to know is how many pounds they will lose each week. They cannot get the weight off fast enough! The key is patience. You have to lose weight the same way you will maintain weight otherwise you will be at a loss (no pun intended) when the "diet" is over. Focus on the behaviors instead of the weight. When you lose weight slowly, you decrease the chances of revisiting the weight gain and making the same old resolutions next year.
If you stick to your guns now and enlist the help of a registered dietitian/nutritionist and exercise professional your chances of success are almost guaranteed. So strap on your holster and get ready for a showdown (with yourself.)
Happy and Healthy New Year to All,
Judy
No comments:
Post a Comment