Set Realistic Timelines for Weight Loss Goals

Studies do suggest that people who engage in common New Year’s resolutions, like losing weight, exercising more, stopping smoking, are many times more likely to succeed over those deciding to make lifestyle changes at other times of the year. Although most people feel they will be successful when selecting a New Year’s resolution, very few take the effort to define their resolution in terms of measurable goals. It is easier to lose weight if you focus on losing a pound a week. Avoid gimmicks, fad diets, and over-the-counter weight loss products. There is very little evidence any of these result in permanent weight loss. Plan your journey and celebrate your successes along the way. If you really want to make a commitment to losing weight and being healthier for the new year, consider your resolution to be a long-term investment that requires more than a few weeks to attain success.

• Identify Culprits for Overeating - Identify those things that drive you to eat when you are not hungry. Depression, stress, anxiety, and sadness are common culprits for overeating.
• Avoid Foods with Added Sugars - Limit consumption of foods that contain added sugars like those found in baked goods and processed foods. Also, manage your intake of sugary liquids by drinking water instead.
• Include Extra Protein in Diet - Eating more protein during the day can lead to major reductions in cravings and the desire to snack late at night without restricting caloric intake, portion sizes, or consumption of fat.
• Eat More Fiber to Feel Full - Fruits and vegetables are rich in fiber, as well as vitamins and minerals. Whether you are trying to lose weight or not, try to eat five or more servings a day.
• Include Good Fats - Fat is a vital nutrient and dietary fat furnishes essential fatty acids that support regulation of important bodily functions and protects vital organs.
• Limit Liquid Sugar Intake - A good rule of thumb is to keep your drinks simple. Naturally, water is the best drink at mealtime, but green tea is particularly high in antioxidants and has zero calories.

Although a New Year’s resolution is a personal proclamation, weight loss goals have to focus on processes that lead to positive outcomes. Don’t just set a target. Address how you intend to hit your target. If you want to lose weight and keep it off, your long-term goals should be focused on living a healthier life. Adopting new eating habits and staying active is a smarter approach than targeting an exact number of pounds. A modest goal of 5 to 10 percent of your existing body weight is an excellent way to start your weight loss journey. That’s enough to improve important health markers and will provide a boost for attaining your New Year’s resolution. If you focus your attention on making healthy choices every day and give your efforts enough time, you should see progress on the scale and in how your clothes fit. Being mindful of what you eat and why you need to exercise is key to success.