A brand new year has dawned and with it the usual resolutions come to mind.
Should we make that one that always escapes us? Should we try again? You know the one, the weight loss goal that always seems to slip away from us. Either we jump in and commit or we're so frightened of it, we refuse to write it down.
Commitment is a big issue for a lot of folks. In all areas of life besides weight loss. There is more to it than simply making the resolution, more than just writing the words on a piece of paper or in a journal. Let's step through the process.
The Process
It is a process, like plotting a manuscript. There's the general goal: losing the weight. But we also have to plan how to get there, to the finish line. We have to have a plan; one that will work and still be there at the end.
First, we make the goal. Pick how many pounds you want to lose. That's pretty simple. Next, how do we get there? Cut calories, add exercise, cut out fat. Still more plans to make. Eating less is a given, but exercise, what to do. Walking is good, if you walk at more than a snail's pace. Joining a gym is good, but will you lose interest when it's cold or snowy outside? Just like the diet itself, you have to stay motivated.
Motivation
At the start of every new year, we say, this is the year we lose all that extra weight. Then a few weeks later, we're already making excuses for a nibble here or a nibble there. The gym is too far; it's too cold; you're tired! What happened to that motivation that got you started? Did you put up a goal picture on the fridge and yet, each time you dive in there, you don't even look at it! Sound familiar?
No doubt about it. We've all been there. The question is how do we lasso that motivation and keep it tied up tight.
Motivation seems to fly right out of the door once we discover how much hard work is involved in keeping a diet or modified eating plan fresh and new. Lots of people get into a rut and eat the same foods over and over until they're so sick of them, they can't stand the thought of another apple or another can of tuna fish. We have all made this mistake at one time or another. How do we break the routine?
Simple. All of us need variety. Try new things. Don't eat the same foods simply because you like them or soon you will grow sick of those foods and start searching for the old comfort things that made you fat in the first place.
The Plan
Pick a basic eating plan that includes your favorite foods. But switch things around. Make new recipes. And each week add in at least one new healthy food item you've never tried before. You may like it. Remember, variety is the spice of life. And speaking of spices, try out some new ones to pick up your food. No, keep the salt shaker on the stove and opt for other things that won't make you retain water. And don't think of your food as a diet. That's the first step toward failure. Eat healthy but don't deprive yourself. You can have something you really want but then go back immediately to your eating plan. If you slip up, don't beat yourself up, but don't continue down the slippery slope either. Your plan should be to eat healthy foods, limit the starches, eat lots of chicken and fish, and vegetables, especially the dark green leafy kind. Limit your soda intake (especially diet sodas, they are loaded with sodium), and drink lots of water. If plain water gags you, try some of the flavored waters (as long as they're under 10 calories) but don't overdo them.
The Exercise
If you're a true couch potato, this is hard. But you can beat it. If you have a treadmill or can afford one, make the investment. But don't use it to hang laundry on. Keep it cleared and get on it every day and walk at a steady pace, working to get your heart rate up into your target range. If you spend 30 minutes walking on the treadmill at a good clip every day, you will burn the calories off. And maybe, once a week, weather permitting take a walk around your neighborhood (3.0 mph is the minimum).
You can join a gym, several have excellent work out plans at a reasonable price. But only do this if you can keep yourself motivated to go at a minimum of 4 to 5 days a week. Many have excellent trainers that will put you through your paces. They can be costly, but a good move, if you can afford it.
Keeping A Journal
This is the whole secret in a nutshell. Writing down your food intake can be a pain, but it works; because something inside us doesn't want to see the bad stuff in print! But there's more to this step than just writing down what you eat. You need to know why you want that Hostess Ho Ho. What are you feeling when you eat? Why do you eat what you do? If you can figure out why you're overeating, that is half the battle. Also, you need to record how much exercise you're getting every day. You want to write about your feelings about your weight; about your feelings on bad days and why you want to eat a bag of chips instead of your regular meal.
Yes, losing weight is a hard job. But you can get there. It's all about planning, acting and following through to the end, to the day when you reach your goal that seemed so far away. This can be your year. It's up to you!
Aunt Millie
