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2. Write Your Goal:
Most of us think about goals for the upcoming year or goals you would like to
complete. You need to write your goal(s) daily, so you are continually reminded
of them and do something every single day to help you ultimately see this goal
through to completion. Again, make them specific, write and rewrite them; write
goals for the day, for the week, for the month, and for the long-term.
Trust me on this one; I too was a skeptic when first being introduced to this
method of working, but I guarantee you it works. Be diligent. Writing and
rewriting your specific goals helps remind you that just like a task at work,
there is a deadline, and you need to do something everyday to work towards that
goal.
For A Printable Goal Keeping List Click Here.
 3. Keep A Food Log:
I know this is a bit tedious, but how else can you track your progress, know
what's working and what's not, if you don't know what you're eating on a regular
basis. It doesn't have to be any formal journal; keep a simple notebook, write
the food, the portion you consumed, and the calories.
You're a lot less likely to have second and third helpings of dessert if you're
writing things down, adding up calories, and ensuring you're making progress
towards your goal every single day.
This one is so important, in fact, that research has shown keeping a food log,
independent of any other changes, helped folks lose weight. You're accountable,
you're more conscious of what you're eating, and you're less likely to get off
track.
4. Eat More Fruits & Vegetables:
Your mom was right again. Fruits and veggies are not only great for you because
of the vast array of nutrients, antioxidants, phytochemicals, etc they provide,
but they help fill you up a lot more than most other foods. They are known as
low energy dense foods - they provide few calories for a lot of volume.
For example, think of grapes vs. raisins (which are dried grapes). When matched
calorie for calorie, you can have approximately 2 cups of grapes for every 1/2
cup of raisins. Which do you think will fill you up more?
Again, just like the research with food logs, research out at Penn State has
shown that adding fruits and veggies, independent of any other change, has been
shown to enhance weight loss. Make it one of your written goals to add one new
fruit and/or vegetable each day.
5. Train Hard & Train Regularly:
Again, not rocket science here, but let's talk specifics. Training is like the
second wheel on a bicycle to keep it moving. Many times exercise becomes the
thing that goes to the back burner:
You have to take the kids to after school events.
Your boss called a meeting a lunch.
You need to help the kids with their homework at night.
You have too much homework at night.
You're too tired in the morning to wake up any earlier.
Now what?
Just like every other task on your "to do" list, you need to make a place for
exercise. Keep in mind there are 24 hours in a day (and no, we can't change
that). Map out what a day looks like - you sleep for 6-8 (hopefully the latter)
and you work 8 hours/day. I know that you may work more and sleep less - let's
say between the two, you take up 16 hours out of the day. That leaves 8 hours.
Within that 8 hours, you may be mommy and daddy chauffeur for a few, then chef
for another 1, or babysitter for 1. We're now down to about 2-3 hours. While it
may not be convenient to exercise at night, or first thing in the morning, it's
less convenient to be ill with disease because you didn't care for your body and
lose the weight you needed.
Now within the training paradigm there are specific areas where you should focus
your efforts.
Lifting:
You need to lift weights and lift with a purpose. Make the most out of your time
and lift hard so you fatigue your muscles. This will help maintain (or increase)
your lean body mass which, ultimately, will help stoke your metabolism.
If you're a female, same holds true - those 1 lb pink coated dumbbells are good
as paper weights, lift something real (and, no, you won't get too big).
Cardio:
You should be doing some type of steady state cardiovascular exercise. During a
set period of time, this will burn more calories than weight training (every 1
mile you walk or run, you burn approximately 100 calories), and help strengthen
the 'ol ticker. Remember too that shorter bouts of activity count towards your
total for the day (at least 10 minutes in duration).
If you know you'll be pressed for time one day, get 10 minutes in the morning,
10 before lunch, and 10 when you get home. This will help you reach your goal
without taking a chunk out of your busy day.
Lastly, I recommend some type of intervals, meaning higher intensity training
mixed with lower intensity training. These can be done on the bike, treadmill,
outside on a track, rowing machine, etc.
Intervals have been shown to be just as effective as steady state aerobics for
cardiovascular conditioning and fat loss. Try a 30 second sprint (ALL OUT),
followed by a 60 second rest, and repeat.
CAUTION: If you are physically inactive, approach these with caution. They are
very demanding and you don't want to hurt yourself.
Conclusion
So there you have it, a surefire way to start you on the path to reach your
weight loss goals in this year.
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Stop use and ask a doctor if
severe or continuous abdominal pain occurs. This may be a sign of a serious
medical condition.
If pregnant or breast-feeding, do not use.
Keep out of reach of children. In case of overdose, get medical help or contact
a Poison Control Center right away.
Let's
talk about some ways to be successful with your fat loss resolutions this year.