The first week of the new year is behind us and I hope everyone has been successful thus far implementing their personal strategies for success in 2013. If losing weight is your focus for the new year we have some awesome resources and tips to help along the way.
Instead of dieting, begin to incorporate healthy eating strategies into your lifestyle. If you want to lose weight and keep it off, you have to learn better eating habits that you can maintain for a lifetime.To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week
Setting SMARTER weight-loss goals, is the same process one can use when setting goals of any type, just follow the SMARTER mnemonic:
Specific-Be clear about what you want. I want to lose 20 lbs instead of I want to lose weight. A reasonable goal for most people is to lose 10% of body weight , even with this modest amount functional improvements in blood pressure and blood glucose levels can be achieved.
Measurable-How will you know when you have reached your goal? Tracking your weight-loss will help you visualize your progress. Try taking a full length picture weekly to help you see the changes you may miss on a daily basis.
Attainable- Is your goal challenging but still realistic? Losing 50 lbs. in a month is not just unrealistic, it is unhealthy. Aim for 1-2 lbs. of weight-loss per week, a healthier and more sustainable rate.
Rewarding- Is the goal rewarding enough to you that you are willing to put in the effort needed to be successful? The benefits of changing have to outweight the benefits of the status quo.
Timely-What is your target date? When will this goal be accomplished? Keep in mind the healthy rate for losing weight of 1-2 lbs. a week.
Engaging- How will you stay motivated? Do you have the support system you need? How will you fit healthy eating into your current lifestyle?
Reevaluate- What is working and what is not? Don’t be afraid to try something new when what you are doing isn’t working.
Need Help with Staying Motivated?
May be just what you need! SlimKicker is a level-up game and point-based program. You start by tracking your diet, where whole foods are worth more points than processed foods. It’s similar to Weight Watchers , but in reverse.
But diet, and fitness are half of the battle. Most people regain weight because they never learn long-term habits. SlimKicker solves this by taking habits as quitting soda, and turning them into 7-30 day challenges. Like a regular game, the challenges start out easy, and gradually become harder, with more points. SlimKicker also gives you personalized advice so that you can achieve your weight-loss goals.
Do you have a competitive streak? Does competition drive you to try harder? If so, you will love Diet Bet ! DietBet is a game where you’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot. After four weeks, whoever’s hit their 4% goal is a winner and splits the pot. Join a game now or start your own .
All you’ll need…
a scale (preferably digital)
a digital camera or smartphone
A full-length mirror or someone to take your photo
Lose weight and win money?!?! Sounds like a win-win to me!
Healthy Eating Strategies
However you choose to stay motivated keep in mind our healthy eating strategies