2018 written in the sand on a beach

by Sabra Leomo, RD

How many years has your New Year’s Resolution been to lose weight? If year after year you make the same resolution, try incorporating these 10 tips based on behavior and nutrition into your weight loss plan.

Set Small Attainable Goals - Break your ultimate goal into smaller attainable chunks with a set timetable. Safe and sustainable weight loss is 1-2 pounds per week.

Stop All-or-None Thinking - Setbacks happen, and the road to success isn’t always straight. Accept setback as part of the process and don’t give up. Just because you ate that extra piece of cake doesn’t mean all of your efforts are ruined. You still have plenty of opportunities the rest of the day to make healthy choices.

Realistic Resolutions - If you currently eat 1 serving of vegetables per day perhaps reaching 3 cups tomorrow isn’t realistic. Start with the goal of adding 1 additional cup per day and work your way up to the goal amount.

Have a Plan and Write It Down - Having your goals in writing helps to make them a reality. You can also place the written goal in a visible place so that you see it on a daily basis.

Get Support and Involve Family - Surround yourself with people who will support you. Let them know specifically how they can help, whether it is someone to talk to or watch the kids while you exercise. 

Don’t Skip Meals - Keep your hunger in check by eating healthy meals consistently throughout the day. Eating a breakfast that includes a good source of protein helps give you the energy that you need and keeps the mid-morning slump (and breakroom doughnuts) at bay.

Meal Prep in Advance - Stocking your fridge and pantry with healthy and easy-to-prepare food is key to weight loss success. If you have healthy food available you are less likely to give into the temptation of picking up something “quick” because you don’t have anything at home. Pack nutritious snacks to take with you to work to beat the snack table in the breakroom. After you prep healthy food items, keep them visible in your fridge or on your counter so you gravitate toward the healthy snacks.

Weekly Weight Checks - Don’t obsess about the numbers on the scale. It’s amazing how much our weight can fluctuate on a daily basis. Weigh yourself once a week as soon as you wake up to see how your weight loss is progressing.

Drink Water - 100% calorie free water is a great tool for weight loss. Drinking water before meals can help suppress appetite and staying hydrated helps boost energy levels.

Eat with Intention - In our busy society we often don’t pay attention to our body. Rely on hunger and satiety cues to guide your eating.

Cheers to the New Year and to making your resolutions lifetime habits!