Jump Start Your New Year's Weight Loss Resolution

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The holiday season generally brings out the worst dietary habits in us all. With the New Year upon us, it is time to do some “holiday-damage control” and get your weight back on track.

Here a few useful tips on how to jump start your new year’s weight loss resolution:

1. Set Small, Realistic Goals

If you haven’t exercised in months, do not expect to successfully hit the gym for two hours every day after the holidays. Start by taking short, brisk walks every other day and gradually build an exercise routine. Set yourself a weekly objective that is reasonable and continue to meet each objective as you progress through the weeks:

Week One: Drink 8 glasses of water per day.

Week Two: Take a 30-minute walk every other day.

Week Three: Reduce intake of restaurant/take-out food to once a week.

Week Four: Begin eating one vegetarian meal per week.

Week Five: Take a 30-minute walk every day.


2. Create a Timeline For Your Goals

Do not tell yourself you’re going to meet your goal sometime within the year-you will probably fall into the “I’ll start on Monday” trap. Instead, mark your calendar for a certain date for each goal that you want to achieve.

3. Remove Temptation

Rid your fridge and pantry of high-calorie foods and beverages. Instead, fill your kitchen with healthy, nutrient dense food, such as:

  • Lean protein
  • Fresh fruits and clean and cut raw vegetables
  • Low fat dairy products and bottled water

Avoid leaving food/snacks on the counter top. This can lead to mindless eating and weight gain.

4. Do Not Self-Reward With Food

You lost 3 pounds! Congratulations, you’re on the right track! Do not reward this achievement with a fast-food cheese burger, fries and a milkshake. Instead, treat yourself to an activity you enjoy, such as an afternoon at the spa or shopping.

5. Document Everything

Keep a detailed record of your dietary intake, exercise routine, weight loss, and how you’re feeling.

 Written by:

Suha Quraini, B.SC, RD

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