1. Set realistic goals and celebrate milestones along the way. By setting an achievable goal, you are more likely to stick with it, as the accomplishment won’t be too “far away.” If you do have a lofty goal (say to lose 30 pounds or more) then set some milestone goals along the way. For example, set a goal to lose 10 pounds by Valentine’s Day. This is not only realistic, but it is not too far into the future that you will lose sight of it. And when you do step on the scale 10 pounds lighter, give yourself a reward, such as a new pair of shoes or a date night to the movies.
2. Share your goals with friends and family. By spreading the word about your health goals, you’ll inadvertently recruit supporters. People will be more likely to make healthier food choices when they are with you. This will also help hold you accountable if others are expecting you to change your behavior. And you never know, you might be helping someone else, too!
3. Make a plan and be prepared. It is really hard to make healthy food choices when its late in the evening, you’re starving, and there’s no food in the fridge. By planning out your meals for the week, shopping ahead of time and using a list, and preparing foods in advance, you’ll be set up for success.
4. Don’t give up! The general consensus is it takes about three weeks for a new behavior to become a habit. If you’re finding it hard to make it to the gym on the four days a week you originally planned, take a moment and figure out why it is so difficult, then revise your plan to overcome those obstacles. This might mean you’ll only go to the gym three days a week and do an exercise video in your home on the fourth. You’re still doing what you set out to do, just with a little more flexibility. Remember, nobody is perfect!
If you would like more information about how Anchorage Bariatrics can help you with a customized weight loss solution, or would like to attend a free informational seminar, please call us at 907-644-THIN.
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A little bit goes a long way
The American Heart Association recommends 150 minutes of moderate exercise every week – that translates into about 30 minutes a day for five days a week. Sounds like too much to fit into your schedule? Try this – break it down into 10 minute segments, 15 times per week – you’ll burn the same number of calories as you would in 30 minute sessions and you can even do two 10-minute sessions each day if you’d like. No matter which way you slice it, getting the recommended amount of exercise will help you lose weight and feel better.
Drink it responsibly – up to two glasses per day for men, one for women-and, yes, red wine is a wild-card good-for-you treat. A compound in it called resveratrol has been linked in some studies to longevity and a lower risk of diabetes and heart disease. Wines made from grapes grown in cooler regions (say, Oregon’s pinot noirs) pack the most resveratrol.