New Year’s Day is typically the time for those New Year’s resolutions. If losing weight is on your list — as it is with many of us — here’s how to start losing those holiday pounds, plus look and feel better than ever.
First Steps
Here are three ways to get you started and help you succeed:
- See your doctor: It’s always good to begin with a check-up. Tell him what you would like to do and ask him to help you set a sensible plan.
- Set goals: Ask your doctor how many pounds per month you should lose. Aim for that — no more.
- Get a buddy: Ask a friend to join you in this effort. You’ll both do better with someone to talk to, share ideas with and encourage when the going gets tough.
Eat Right
Reducing fats and sugar and boosting fiber are keys to losing weight. Following are some delicious ways to do this:
- Low-fat dairy products, like cottage cheese and yogurt — available in a wide variety of flavors — taste great. Use lowfat milk for your coffee or tea, and add a no-calorie sweetener if you like it sweet.
- Eat more vegetables. Darker and brighter vegetables — such as broccoli and spinach — are the most nutrient-rich. Steam them for the freshest taste and to keep the nutrients in, and add a squirt of lemon juice or a small amount of olive oil. Sprinkle thinly sliced almonds — a good source of protein and minerals – onto leafy green salads, and use a low-calorie, low-sugar dressing.
- Fiber and complex carbohydrates are found in whole-grain cereals and breads, and in vegetables such as corn, peas, sweet potatoes and beans. They’re filling as well as nutritious.
- Fruits are another good source of fiber. It’s best if you eat fruit fresh, including their skins, if edible. Be sure to always wash them first.
- Broil or grill meat and fish instead of frying. Spice them up with herbs, onions and garlic.
- Snacks are okay. Choose snacks that contain protein, such as an ounce of low-fat cheese; complex carbohydrates such as whole-grain crackers or fresh fruit; or vegetables such as carrot and celery sticks or cherry tomatoes. A small amount of homemade trail mix —consisting of nuts and dried fruits — can also reduce cravings and boost energy.
- Drink water rather than carbonated sodas — and aim for eight 8-oz glasses every day.
Exercise Is Important, Too
It’s true: You will lose weight if you eat less and exercise. Start slowly and increase your overall activity with one or more of these methods:
- Exercise videos. Pick one that appeals to you, such as yoga or kick-boxing.
- Start a walking program. Start walking for 20 minutes at an easy pace, then increase your time and pace as you go. You can also jog or run.
- Join a gym. If you like to be around people, want to use exercise machines or take classes, join a gym or local YMCA.
- Walk whenever possible. Leave the car a few blocks from your destination and walk the rest of the way; take the stairs rather than the elevator.
Reward Yourself
We know it isn’t easy. When you reach your monthly goal, do something good for yourself. After all, you will deserve it!
