Keeping your New Year’s promises

By: Alana Gold, Registered Dietitian

Every January 1st, many promise themselves that this is the year they’ll achieve a slimmer waist, smaller thighs and flatter stomach.  Gyms are crowded, we eat healthier foods and we all jump on the New Year’s health bandwagon.

Unfortunately, New Year's health promises are often left unfulfilled and the hopes of a slimmer you are quickly forgotten.  Truestar is here to put you in Resolution Rehab to help you win this year’s weight loss battle—permanently!

Below is a list of the guiding principles of our program.  Let's begin!

RR Principle #1 – Commit and create a plan for the right resolution.  Most people think that just having a goal and setting a start date (like January 1st) is enough to turn that dreamy weight loss resolution into reality. Wishful thinking to say the least, as a plan needs to be in place before it can be set into motion.

Here's what to do: First, you will need to commit to a weight loss goal that is meaningful to you—not others.  Second, the goal should also be realistic and specific.  For example, losing 25 pounds over the next four months is attainable and timely.  Third, you will need to identify the specific steps you will take to achieve your goals such as joining Truestar’s weight loss program.

RR Principle #2 - Examine and improve your eating habits.  Many people eat out of habit or to feed their emotions and not for physical hunger.  Examining your eating habits to see why you eat when you do, helps to avoid those extra calories your body does not need.  Click here for more information on emotional eating.  To improve your eating habits, follow these tips for successful weight loss:

• Choose a designated eating area.  Pick a spot in your home that is the designated eating area and only eat there.  Preferably, your eating area should be away from the TV, as it helps to avoid the unnecessary snacking we commonly do in front of the television.
• Learn portion control.  Always portion your food onto a plate or dish, so you know how much you are consuming.  Eating directly out of the package gives you the illusion that the package is just one serving leading you to overeat. 
• Eat five or six smaller meals rather than three larger meals each day.  This helps to keep your metabolism in full gear, which in turn helps in weight loss. It also helps keep you feeling full, making a binge session less likely.
• Enjoy low glycemic index carbohydrates. The Glycemic Index (GI) is a tool that measures the rate at which glucose (sugar) from a carbohydrate enters into the bloodstream.

The faster the rate of entry, the more insulin the body will secrete.  Excess insulin secretion can lead to weight gain.  Low GI carbohydrates include whole grains, apples, berries, vegetables and beans. Click here for more information on the Glycemic Index.
• Drink water. Not drinking enough water can slow down your metabolism resulting in weight gain. Drink at least six to eight glasses of water per day. Add a lemon slice to water for a tangy, fresh taste.

RR Principle #3 – Keep focused on your resolution. Loss of motivation is a key reason cited for weight-loss resolution failures.  People get busy, eat on the run and don't stick with their plan long enough to see results. To help keep your resolutions on track:

• Use Truestar’s food journal or Food Trakker to record what you eat each day.  In doing so, you will become more aware of what you are eating and learn how to make positive dietary changes that last. 
• Find a workout buddy to help each other stay motivated.
• Enlist the support of others.  Tell your friends, family and co-workers that you have set a weight loss resolution and have them support you through the process. Encouragement from others can go along way to helping you lose the weight successfully!
• Be flexible.  Everyone is tempted now and then and it is important not to 'give up if you give in'.  Expect setbacks and follow the 80/20 rule: If you eat healthy 80% of the time and treat yourself 20% of the time, you should be able to maintain your optimal body weight.

RR Principle #4 - Exercise and diet go hand in hand.  To lose weight and keep it off, you need to eat right and stay fit with regular exercise. The best exercise program for weight loss is one that includes a combination of both cardiovascular and strength training.  Click here for more information on the best exercise for weight loss.

Now repeat after me...

I ____________ (name) have read and understand the Resolution Rehab principles stated above.  I vow to live by and honor the RR principles for a healthier me this New Year! 

Wishing you a healthy and happy New Year!

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