menu
Expert Word
Welcome to the stickK Expert Word
Keeping your resolutions and making smart choices to lose weight
By Kathy B. Glazer   View more articles by this author
  Add a Comment    |    Bookmark and Share
September 28

If you are like most people you have probably long since given up on your New Year’s resolutions to lose weight and exercise more.  Well you don’t have to abandon hope. Here are some strategies to help you make some healthy changes for the long term even if that New Year’s resolution has slipped by.
    
The problem begins when you first fix on a New Years’ resolution which requires drastic changes to your diet, lifestyle or daily routine. At the beginning of the year people make unrealistic goals to lose lots of weight or keep up with an impossible work-out schedule—goals that are simply unsustainable.  Instead you should focus on developing S.M.A.R.T. choices that are achievable throughout the year. S.M.A.R.T. is an acronym for the following elements of successful weight loss and exercise goals:

 

S -- Start with Small and Specific goals
M -- Make sure they are Measurable
A -- Ensure that they are Achievable and
R -- Realistic
T -- Make sure to Track your daily food intake and physical activity

 

Let’s explore each of these in more detail:

 

Start with small changes such as “I will focus on reducing my portion sizes” or “I will increase my vegetable and fruit consumption by one serving each day.”  Be specific as to what you want to change.  To make your goals measurable, add some detail, instead of “Exercise More” make your goal: “I’ll walk for exercise 2-3 times a week for thirty minutes or 2 fifteen minute segments.”  Do not make your goal so hard that you cannot sustain it. You need to start out small and increase your goals slowly. Make your goal something that you can repeatedly achieve. For example if you thing you can’t realistically work out 5-6 days a week for 1 hour at  a time, start with two times a week for 30 minutes. Some activity is better than none.  Don’t think all or nothing.

 

Another key is to be realistic on how much you can change at one time. If you think you can change your diet, increase your exercise and change a behavior all at once you may simply set yourself up to fail.  Keep a food record and exercise log to track how much you eat and how much you exercise. From these logs you can start to see a pattern concerning what drives your food cravings and therefore become more aware of your eating habits throughout the day. No more mindless eating in front of the TV. Research shows that keeping a food record can help you lose more weight than people that don’t keep records.  By the same token your exercise log can help you keep track of your progress (e.g., how many repetitions you do with your free weights) so you can set and meet reasonable exercise goals.

 

Here are some other suggestions to help you keep on track with your goals.

 

  1. Go slow. Make diet changes slowly. You will be more likely to hold to these changes and make them a part of your life style. For example add a piece of produce to your lunch daily. Have a fish meal at least once a week, or consider a meat-less meal once a week.
  2. Water. Drink a glass of water before you brush your teeth each morning. Drink an 8 oz. glass of water or more at each meal. Cut out regular soda which adds lots of empty calories (12 oz. coke= 145 calories). If you drink 2-3 cans of regular soda a day you can lose up to one pound a week by cutting it out of your diet. Resolve to drink one more cup of water than you did the day before. Add some lemon or lime juice to your water to spice it up.
  3. Increase your physical activity. Walk part of the way to work or to the store. Walk further to your car of get off a bus one stop early to walk more. Take stairs vs. the elevator. Walk up and down escalator stairs. Park your car further away from the building.
  4. Keep track of your food intake. Avoid mindless eating while reading, watching TV or doing computer work. Plan snacks to avoid excessive hunger and therefore, over-eating or binging due to extreme hunger.
  5. Limit added fats. Limiting fats can decrease your calorie intake and therefore help lose weight.  Salad dressing should be low in fat and only use 1-2 tablespoons. Monitor how much butter, margarine, or oil you use. Try to limit your use to 1-2 tablespoons at each meal (depending on your calorie limit).  Try baked potato chips vs. fried.  To decrease fat content.
  6. Avoid or limit alcohol. These calories add up fast. One glass of wine or beer adds an extra 150 calorie (mixed drinks may be more). Consider limiting your intake to one glass or less a week. Alcohol has lots of empty calories with no nutritional value.
  7. Add a rainbow of color of produce in your shopping cart. Buy items like red peppers, yellow squash, and purple eggplant. Most people do not eat enough fruits and vegetable. Think of these as natures’ little power house of disease fighting plant compounds that work to keep you healthy and to help you live longer.
  8. Go for whole grains. Include fiber by eating fruits, vegetables, whole grains, nuts and seed. You should strive for 25-35 grams of fiber a day. Fiber will help fill you up, keep you regular, and naturally supply vitamins and minerals to your diet.

 

Use these tips to change your habits and behaviors slowly for weight loss success. Remember when making goals to make S.M.A.R.T. choices. For more personalized advice seek out a Registered Dietitian in your area by consulting the American Dietetic Association website www.eatright.org

  Add a Comment    |    Bookmark and Share

Comments

Post Message
kathymels
kathymels
June 13, 2021, 4:40:18 PM GMT
BEST URGENT EFFECTIVE LOVE SPELL TO GET YOUR EX/HUSBAND/WIFE BACK FAST AND TO SAVE YOUR MARRIAGE NOW CONTACT LORD ZULU ON WHATSAPP DIRECTLY +1 (424) 361 7554

+1 (424) 361 7554 Hi everyone I’m here to testify of a great and powerful spell caster called Lord Zulu I was so confused and devastated when my husband left me without word, I needed him back desperately because I loved him so much. So a friend of mine introduced me to this powerful spell caster who had helped her in getting her lover back, so I contacted him and he promised that in less than 72 hours he will come back to me. After I did all he asked, to my greatest surprise my husband who had refused to speak with me came to my house and asked for forgiveness for all he had made me go through and now we are living happily together, if you have any relationship problem I will advise you contact him for your testimonies. Below are his contact details. Contact him on.

EMAIL:Allsupremepo wersolutionhome@gmai l.com

WhatsApp OR Call:+1 (424) 361 7554

Link:mywa.link/lor dzulu
AbbieMoore1
AbbieMoore1
May 17, 2021, 12:55:37 PM GMT
Hi everyone, my name is Abbie Moore, am from the United States . I want to share my wonderful testimony how I got back my husband back, who I sworn ever to be with until when he left me to another woman for no reason and I try to make things work for both of us yet things where getting worse and I love him so much and there is nothing I could do to get my husband back until I saw a testimony share by a woman called Lauren from Australia on the internet talking about a powerful spell caster called DR. WALE, who brought her husband back within 24hours, so I decide to give it a try and to my greatest surprise he also did it for me just as he did for Lauren and I have a lot of people complaining of fake spell caster but this one I met was a real spell caster who help me to solve my problem I have no solution to, I introduce many of my best friends that have a similar problems, and their problem were solve with the great help of DR. WALE, who help them to get back their lovers within 24 hours. I am so happy that my husband is back to me again, and the most surprising thing is that our love is very strong, every day is happiness and joy. and there is nothing like been with the man you love. I am so happy my love is back to me with the help of DR. WALE. if you have similar problem I will advice you to contact him, he is there to help you and put a smile on your face as he did to me and others you can also WhatsApp him +1(978) 406-9575 or Email him at : everlastingspellcast @gmail.com or view his website for more review https://everlastings pellcaster.website2. me/contact
Lucy01
Lucy01
May 4, 2021, 3:56:04 AM GMT
GREAT MOTHER IS REAL. PLEASE BELIEVE HER. I am Lucy Jones and i want to share my testimony on how real Great Mother is and how she helped me to get  my ex husband back to me. when my husband left me, i thought it was all over until i saw testimonies of Great mother how she has helped so many people. I never believed but i gave it a try since i had no option. I contacted her and i told her everything. She told me what to do and to my Greatest surprise, my man came back to me in 3 days time just as Great Mother said. Thank you Great mother. Thank you very much. If you need help please contact the Great Mother now on her Email: Greatmotherofsolutio [email protected]  and you can also reach her on her whatsapp no: +17025514367  you can also check her out on her website: Greatmotherofpowers. blogspot.com
AmeliaMatt09
AmeliaMatt09
May 1, 2021, 9:05:26 PM GMT
Hi, good day everyone!I am so proud and happy to be out here sharing Dr. Okosisi work. My ex Husband is really back to me on his knees presenting a ruby rose to beg me to take him back and he was feeling regretful and sorry for leaving me and for causing me pains after the divorce which occurred last year. And this whole miracle happened within 48 hours of Contacting the Great Love Psychic. I am the happiest woman today in this whole wide world. Dr. Okosisi, you really did it..Yes.. It's a miracle and everlasting pleasure and cheerfulness for me and my family today. I am so happy now and I don't know how much to convey my thankfulness and appreciation to you sir. To the whole world, contact him if you need urgent help to get your Ex back or if you wanna fix your broken relationship. Dr. Okosisi spells are guaranteed and effective. 
Email: Spellservicetemple@g mail.com
website: https://spellservice temple.com/
Whatsapp number: +1 770-200-5468
Amelia, from the USA!!   

stickK Expert Word

   Career
   Diet & Healthy Eating
   Education & Knowledge
   Exercise & Fitness
   Family & Relationships
   Green Initiatives
   Health & Lifestyle
   Money & Finance
   Sports, Hobbies & Recreation
   Weight Loss
+
Server IP 10.0.0.173
Portal Id 0
User Id 0
Unix Timestamp 1732332612
Current Timezone GMT
Server encoding: utf-8
Assets folder: https://static.stickk.com/yii-assets/dcbc9e4e
Payment Type PRODUCTION
Your feedback has been sent. Thank you!
This website uses cookies to ensure you get the best experience on our website. Read our Privacy Policy
Loading...