Weight Loss Tips for the New Year!
Happy New Year from Colorado Runner! As we ring in the New Year, many people make resolutions and goals. One of American’s top resolutions is to lose weight. As a runner and an athlete, it’s unlikely that you are obese, but you may still have concerns about your weight.
If losing weight this year is a part of your resolutions to make a fitter, healthier you, you are not alone. Here are some weight loss tips to help you achieve your goals from nutrition expert Nancy Clark.
- Tips to maintain weight loss include: exercise regularly, eat fewer fatty foods, watch less TV, have strong social support, and sleep more than five hours a day.
- To stay on track, successful dieters should plan ahead by predicting everything that could possibly go wrong with their eating plan and develop strategies to deal with the unexpected. For example, if the waiter serves the salad soaked with dressing (not on the side, as requested), the dieter knows he can send it back, not eat it, or eat less of it.
- If you “blow your diet,” please don’t hate yourself. Just regret you over-ate and learn from the experience.
- Other success-promoting dietary habits include using portion-controlled foods and keeping food and weight records. High-tech diet aids include: tracking steps by wearing a pedometer (goal: 10,000 steps a day), and wearing an armband or other body-activity monitor that detects changes in activity over time. Some popular high-tech tools include New Lifestyles-1000 pedometer, FitBit Zip, and Nike Fuel Band. (Note: Accuracy of the high-tech tool is less important than day-to-day reproducibility.)
- Websites or apps like FatSecret.com, CalorieKing.com, LoseIt.com, and MealLogger.com can also be helpful. In the near future, you’ll be able to take a photo of your meal and an app will then calculate the calories. This info will be very helpful when eating in restaurant with super-sized meals!
- An estimated 80% of weight loss happens by eating fewer calories; 20% relates to exercise. You need to change your diet to lose weight and change your exercise to keep weight off.
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I hope you keep active this year and stay healthy!
Derek Griffiths