3.2.1 A Happy You

2011 has arrived! Make it the start of your new healthy life.

As the pumpkin pie, holiday cocktails, and sugar cookie memories begin to fade, we’re reminded that the time has come to set or “re-set” our goals. Most are familiar with the popular New Year’s resolutions to lose weight and/or stay fit that seem to resurface with a bang every year. Have you ever lamented, “I’ve lost hundreds of pounds in my lifetime, but I always gain them all back.” Don’t give up hope! You don’t have to join expensive health clubs or hire a personal trainer. Many people who successfully maintain a substantial weight loss for more than a year have done it on their own. You can too!

Registered dietitian Tara Gidus, also known as the Diet Diva, knows that it can be a struggle to set goals and stick to them. “Prime weight loss season is upon us, and the need for realistic, achievable, and tasty ways to make healthy lifestyle changes is as important as ever,” said Gidus. “Exercise and a focus on healthy eating, along with a positive attitude and the right tools, can lead to a happier, healthier new you.”

Help yourself to successfully achieve your weight loss resolution with Gidus’ tips.

• Think of You. Take “me” time to rest, relax, shop, or exercise for stress relief. Stress hormones have been tied to weight gain.
• Break It Down. Have an ultimate goal, and then break it into mini goals that are easily achievable. This makes the road to success seem easier and allows you to celebrate along the way.
• Flavor It. Calorie moderation doesn’t have to mean boring food. Experiment with seasonings and spices to add a punch of flavor without compromising calories. This tip works well with low fat dips, plain popcorn, and other healthy game day snacks.
• Keep Track. People who keep track of what they eat can lose up to twice as much weight as people who don’t. Jotting down how much you ate and how you were feeling can also help you connect food to energy and mood.
• Get Your Zzzs. Snooze your way to weight loss. Getting enough sleep is critical to keep appetite controlling hormones in check.
• Flex Your Muscles. The more muscle mass you have the more calories you burn while you sleep. Stay fit by doing strength training twice a week.
• Don’t Multitask. Turn off distractions such as the TV and computer while eating to avoid losing track of how much you consume. Tune in to your body’s hunger and fullness cues to know when to eat and when to stop.
• Hang in there. The first few days of changing habits are usually filled with resolve and weight loss. It’s looking down the road that can sabotage a healthy new outlook on life. Take one day at a time and congratulate yourself on your success.

We’ve all heard these self-help tips before, but a fresh new year can recharge a commitment to a healthier lifestyle. Even if you adopt only two or three of the tips, these small successes can serve as a jump start to your long term health goals. Cheers to a Healthy New You!

Weight Loss Profile – Source: Hidden Valley

People who have successfully achieved long-term weight loss tend to have common characteristics:

•    Eat breakfast every day

•   Monitor their weight weekly

•   Watch less TV (i.e. less than 10 hours/week)

•   Daily exercise (i.e. 30 to 60 minutes/day)