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Are Weight Loss Goals Part of Your New Year’s Resolution List?

posted by Fitness Focus    |   January 3, 2013 17:20

This next year will be different, and you're going to make a fresh start this New Year. Around this time of the year, a lot of us find ourselves reflecting on what we accomplished in the past year and decide what changes we want to make to make a positive difference in our lives for next year. After all the prioritizing, you make your big decisions, and then within a month or so, the ‘New Year’s resolutions’ are all but forgotten.

Weight loss goals don’t have to be another promise to yourself which got lost along the way. Setting a goals is only part of the work; plan smart and get ready for the task and make it a success and avoid being in the same spot next year.  Weight loss doesn't have to be hard; it's all in your approach. Try asking yourself and this is very important; is it that you want to lose the weight or is it that you don’t want to eat or live the way you have been any more? The later is a lot harder if your heart’s not in it.  Long-term planning is important; you have to define your path, not just where you want to be.

1. Be realistic

It's been said a million times over, be realistic in when trying to make changes in your life.  Be honest with yourself about what is possible and what suits your lifestyle.  Planning to lose too much weight in a short period of time will only lead to failure and discouragement.  Make your decision with reality in mind. What is it that you can do, and how much time do you have to spend in exercising or follow a meal plan and so on. Start with what you can’t do and then build around it.

2. Enjoying the holidays

This doesn't mean you should give in to all urges and have massive eating spree, but just eat sensibly.  The smart thing to do at times like these is, for a few days, try not to diet on the holidays. Eating sensibly isn't the same as constantly sticking to some lettuce and cabbage diet while everyone around you is allowed to enjoy all the goodies that come with the season.

Try looking at it this way, everyone loves the holidays and they only come around once a year. If you don't take advantage of some of the holiday treats you'll be depriving yourself of all the Christmas excitement.  Why spend your holidays hating every minute of it.  By the end of all the festivities, you will be so sick of the dieting you have been sticking to and will find it harder to stay with that good eating plan as long as you had planed.  Don’t stress yourself about your food intake for a few days over the holidays, relax and eat sensibly.

3. Small is bigger

There is no need to go to completely radical lengths to lose weight. Usually it's the small changes we can comfortably make are the ones that last the longest and make the biggest difference.  Lifestyle changes, even the smallest of changes, like replacing certain snack foods with for veggies and greens; you can also cut down or space out your portions into more-smaller meals rather than attempting a very low restrictive diet.

Simply losing weight doesn't mean much if you don't change your eating and lifestyle habits as well.  Set a goal that you'll start walking to work every day instead of saying you want to lose 8 pounds in a month. Small commitments like that will add up expending extra calories.  These types of lifestyle changes are easily made permanent by incorporating it into your day to day lifestyle.

4. Measure the results

It's the reason you want to make changes in the first place, you want to see change and results. You don't want all your effort and time invested to be all in vein.  Measure your results to reassure yourself that you're on the right track. Measure your results consistently at the same time every week. And don’t just look for a change in your weight, results can come in many different ways.

Take Measurements at your waist or other parts of your body right before you start down this new path.  Your weight can be influenced by a few factors, one being water retention, but your waist may have shrunk or that your clothes feel baggy, it all counts because desired result are the biggest motivator. Record your results so you can actually see your progress and all the results.

5. Keep it interesting and keep it moving

The most frustrating part of weight loss and weight management are plateaus.  It happens to everybody at some point in time. This is what happens when your body adapts to the changes you previously made. If you are following a specific diet or workout regime maybe swap regimes every month or every 3 weeks. This may also help in keeping things interesting and battle boredom. Allow at least 2 weeks for any adaptations before changing your diet.

6. Keep a food diary

Try it, by the end of the day chances are you don't remember everything you consumed over the past 12 hours.  Maybe you're eating more than you think you are or more than you subconsciously want to admit.  Keep a diary of everthing you consume including drinks; it is surprising how much extra sugar and calories you probably consume through drinks.

Keep the diary before you start your diet and then see how many things you can change to lose the weight. To be honest the Christmas week may not be an ideal representation of your average week but it can provide you with an idea of what your actual eating habits are like.

Are Losing Your New Years Drive?

posted by Fitness Focus    |   February 11, 2012 16:54

 

Hey Saskatoon, have you already lost your New Years ambition to get to the gym?  It's really easy to get excited about starting that training program when you're just starting a new gym membership, or rejuvenating the one you have been ignoring since the summer.  Here are a few tips that can help you keep on track, permanently:

1.   Have a plan!  If you can plan ahead, your ability to stay the course will be that much better and you'll be able to avoid external stresses and time constraints.

2.   Be disciplined! Make sure you do everything from eating, planning, training and resting with consistency. Once you find your groove, anything that deviates from the routine will be your motivation to get back on track.

3.   Stay positive!  All the negative influences over a few days seem to accumulate and cause your drive to workout to completely crumble.  Leave it all behind you. Dwelling on the negative things in life, even on the way to the gym, will make you feel like turning around and going straight home. After that, you'll wind up feeling guilty that you missed your workout, and the negativity continues.

4.   Define your goal!  To simply go to the gym is not a goal. Too often you might find yourself going through the motions and not facing the challenge each day.  Choose where you want to be and what you want to achieve. Otherwise you'll never realize that you've succeeded

  

Fitness Focus Health & Athletic Centre

Switching from weight loss to maintenance over the holidays

posted by Fitness Focus    |   November 12, 2009 11:36

Every year, look forward to this holiday season. If you are like me, I've been trying to keep myself in somewhat decent shape. You never know when a great deal to Jamaica might come up. I know to eat clean, and eat more often. I also know how hard it can be to follow those rules over Christmas Holiday and New Years.

Maintenance of your weight means not gaining, but also not trying to lose. To lock into a plateau so change can't happen quickly. At the same time we know clean eating is going to be tough, and eating more often or regularily with company or visiting relatives can be quite frustrating.

In a world where we raise metabolism, instead of trying to starve ourselves we have an easy plan to follow. The under eaters, and calorie watchers are definitely going to gain over this 30 day holiday stretch. We however have metabolism, fueling the fire. I can eat pretty much anything I want without gaining a pound if I:
(1) Don't miss my regular meal times and not let my metabolism crash so my body will burn food, and not store fat.
And (2) Portion my food. This means 5 meals need to be similar in size. Supper can't be twice or 3 or 4 times as big as your breakfast. That is simple overeating.

If you want to know more about this subject you know how to get ahold of us. Happy Holidays.

Fitness Focus

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