Categorized | Diets

7 Weight Loss New Year’s Resolution Tips

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How to Lose Weight in 2013

 

Many people make New Years declarations, which often include a plan to lose weight (if you’re part of the group, raise your hand – I’m in). This generally requires you to burn more calories than you consume, typically by eating less and exercising more (it’s getting tough already). Weight loss New Years resolution tips include setting specific goals, staying motivated and building a social support network. It is also important to make healthy food choices, and engage in aerobic and anaerobic exercise. Therapeutic fat loss methods may also be necessary in cases where excess weight is a medical condition.

Goals

A promise to yourself to lose weight is much easier to achieve when you write it down. This generally takes the form of journals and to-do lists that will allow you to visualize your goals more clearly. Your written goals should include your ultimate wishes as well as intermediate targets. Your final plan could be a desire to lose a total of 20 pounds, whereas an mid range goal could be losing 5 pounds in the first week.

Write down all of your goals in a concise manner as if it were a contract with you alone. Ensure you include a specific date to begin peeling off the pounds so that you don’t delay your start day indefinitely. Keep your written schedule in a location where you will see it frequently and keep your weight-loss plan on track. The front of your refrigerator is a good location since this is where you will be most strongly tempted to break your diet.

Motivation

Several methods of maintaining your motivation to become a lighter person are readily available, such as a food diary. This generally consists of recording everything you eat and drink that contains calories. An accurate record will greatly reduce the chance that you will cheat on your diet. Similarly, you should also keep a log of the exercises you perform.

Photographs are also an effective method of keeping your New Year’s resolution to lose weight. They can be a better indication of your progress than your scales since a scale does not distinguish between fat and muscle. Take three pictures of yourself from the front, side and rear and place them on the front of your refrigerator. Replace the pictures at regular intervals, typically once each week.

Support

A support network of your friends and family members can assist you in meeting your weight loss goals. Inform these people of your intentions and the ways in which they can help you accomplish them. You should also tell your support network about the things that will not help you lose weight. You may also find a weight loss partner in your group of allies who can share the burden of losing weight.

Food Selection

Proper food selection for a weight loss plan generally involves choosing kinds that are lower in fat, simple sugar and white flour. Both of these calorie sources tend to make losing weight more difficult and may also have adverse health effects. Many snacks are high in these so-called empty calories, and require little preparation, making them a likely source of impulse eating. Twinkies, although not likely available at this time, might not be a good idea.

Examine your kitchen and remove anything that will impede your thinking thin plan. Replace them with stuff that is high in protein, complex carbohydrates and fiber. Good sources of lean protein include chicken breasts, fish and egg whites. Fruits such as apples, grapes, oranges, bananas and strawberries (remember those) are high in vitamin C and other nutrients. Raw vegetables like broccoli, green beans and squash are high in fiber and complex carbohydrates. Healthy snacks for diets include protein bars, non-fat cottage cheese, sugar-free jello, yogurt ice cream, sunflower or pumpkin seeds,  small amounts of nuts (assuming you are not allergic) and low fat muffins. You might also want to try roasted almond butter instead of peanut butter.

Aerobic Exercise

Aerobic exercise produces a high heart rate and uses a low level of resistance. Common aerobic exercises include running, biking rowing and walking. The primary purpose of this type of exercise is to burn calories, causing you to lose fat. This primarily occurs during the exercise itself, but aerobic activity also increases your metabolism for an extended period after you stop exercising. A typical schedule for this kind of exercise consists of three sessions per week that last 45 to 60 minutes. Do not underestimate the value of just walking. Over time, it alone can make a huge difference in your health.  Can’t walk outside because of the weather or other reasons ?  Try walking at work or at a shopping centre indoors.

Anaerobic Exercise

Anaerobic exercise involves movements against a high level of resistance. It builds muscle, which requires more calories to maintain than fat. A gain in muscle mass increases your basal metabolic rate and also improves your appearance.

A typical schedule for anaerobic exercise consists of three sessions per week. Each session should include at least three sets of exercises for each muscle group. Each set should use enough weight to cause you to fail after 8 to 12 repetitions.

You can use simple barbells for this or use any nautilus machine at your local gym. Or, just do pushups on the floor and situps – start slow the first couple of weeks and then build up the number of repititions over time. Doing just two pushups a day for 2 weeks is better than not doing anything at all.

Therapeutic Weight Loss

Additional methods of fighting fat may also be necessary, generally when a patient has morbid obesity that poses an immediate health risk. The most common of these are diet supplements that are generally some type of stimulant that suppresses your appetite and raises your basal metabolic rate. You should only take diet pills under a doctor’s strict supervision due to the significant side effects of these drugs, include the risk of dependency.

Therapeutic weight loss methods also include various forms of bariatric surgery, which limits the ability to eat food. Gastric banding places a sleeve around the stomach, which reduces the amount of food you can eat at one time. This drastic step creates a small pouch in the stomach and re-routes the small intestines into that pouch, which effectively reduces the size of your stomach. Unless your doctor orders this, best to stick with more traditional and safer methods.

The power to change your life for the better is in your hands.  You are worth it.  I believe in you.  God believes in you.  You can do it.

 

 

About Ken Black

I am 55 years old, like to Golf, surf the Net, read Christian books and watch videos. I live in Ottawa, Ontario, Canada. I am also an author and publisher on the Web. Visit my Google Plus page at Google

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