Health Tips


Tuesday, 22nd February 2011

By GNC Health Buzz |

Sticking To Your Weight Loss Resolution

Committing to losing weight is one of the most popular New Year resolutions.  But, sticking to that commitment is also one of the most common resolutions to break.  Think about the following when trying to put losing weight into perspective:

Adopt healthy eating patterns.  It’s no secret that when you’re trying to lose weight, you need to be extremely conscious of your portion sizes and how many calories you are taking into your body each day.  It is also important to make sure that the calories you are ingesting are coming from a variety of healthy, nutrient-rich foods from all four food groups.  It is best to eat at least five servings of fruit and veggies a day along with lots of whole grain (wheat, rice, oats, bran and barley) items such as whole wheat cereals and breads.  Low-fat dairy items along with lean cuts of meat, fish and beans are also excellent dietary choices.  You should always make sure you’re getting at least 20-35 grams of fiber because fiber provides a feeling of fullness and also helps to keep your blood sugar levels stable.

Give up poor eating habits.  Poor eating habits would include eating when you’re not hungry, overeating or eating larger portions than are necessary to fill you up.  You should also be aware of your intake of certain foods and food ingredients and use them in moderation.  Limit your intake of sodium, saturated fats and high-calorie/low-nutrient sweets such as cookies, candy and cake.

Exercise daily.  When trying to lose weight, it’s not all about cutting calories.  In fact, it’s absolutely imperative that you add physical activity and cardiovascular exercise to your schedule so that you are also burning calories.  The more intense the activity or exertion, the more calories you will burn.  In addition, exercise gives you more energy, increases well-being and can help with toning and muscle building when you are losing weight.  It is good to incorporate weight bearing exercises into your regimen in addition to cardio because strength training increases skeletal muscle and muscle burns more calories than body fat when you’re working out or at rest.

Be satisfied with small gains (or losses).  When you begin a diet and exercise program, you may find that you’re losing weight very slowly.  Maybe at first you’re cutting back on calories a little at a time.  Or maybe you’re easing back into physical activity.  Whatever the case, you have to be patient and also be satisfied with even small gains.  It may seem easier to “throw the hat in” when you don’t see quick, immediate or drastic results but falling back into old habits will set you back even further and negate any positive gains you’ve made.  Set goals, plan ways to reach your goals and execute your plan (which usually requires a concerted daily effort).

Take a multiple vitamin.  A report published last year in a major medical journal stated that most of us, for a variety of reasons, are not getting enough of the essential vitamins and minerals we need from our daily diets and should therefore consider supplementing with a multiple vitamin each day.  It’s even more important to consider supplementing with a multiple when you start exercising more and limiting your caloric intake. 

Reward yourself.  You may feel like you’re giving up a lot of things when you embark on a weight loss plan so always remember to reward yourself as you make progress and achieve your goals.  Maybe you’ve cut some of your favorite “comfort” foods out of your diet or maybe you don’t eat out anymore so every once in a while, you should allow yourself to indulge.  You may also consider rewarding yourself with a new outfit or accessory as a reward for sticking to your program.