A New Years Resolution that always seems to make the top ten list is losing weight. When we make our New Year Resolutions, we often sabotage ourselves by having broad goals. This year, narrow your focus. Break your goals into manageable steps. Make one or two or these steps your New Years Resolution. Have five smaller meals instead of three larger ones. Eating smaller meals, more often, keeps insulin levels regulated. Not only is this healthier but helps to control our appetites and cravings. If it is not practical to have five small meals, have three meals with healthy portions and two snacks. Drink eight glasses of water. Being sufficiently hydrated helps us to control portion size. We often feel hungry when not hydrated. When tempted to snack, have a glass of water first. If you are still hungry have a snack. Do not skip meals. Studies have shown that people who skip breakfast consume more calories in a day than those who eat breakfast. When you skip a meal, your metabolism slows and does not rev up again until you eat a meal. If you skip enough meals or consume too few calories your system goes into starvation mode. This is why, when you begin to eat normally, you put the weight back on and more. Get adequate sleep. New studies are showing a correlation between sleep deprivation and weight gain. Hormones, in our brain, that regulate appetite and feelings of fullness are out of balance when we deprive ourselves of much needed sleep. Also, the more hours we are awake, at night, the more we are tempted to snack. Try to get to sleep earlier at night. Have more dairy. Recent studies have shown that people who eat low fat dairy, three times a day, lose more weight than individuals consuming the same amount of calories. There appears to be a correlation between the calcium in dairy and the breakdown of fat in cells. Cut back or eliminate soda. Studies have linked the consumption of soda to osteoporosis, tooth decay, obesity and heart disease. The fructose in corn syrup does not break down, in the body, to be used as energy so it gets stored as fat. Artificial sweeteners in diet soda can lead to sugar cravings. Studies have also shown that people who consume soda on a daily basis are heavier than those who consume it only a few times a month. This year, instead of weight loss as a resolution, try one or two of these steps. By breaking down your resolution into manageable steps, you are more likely to stick to your plan longer. The results of your success will be all the encouragement you need. |
