Statistics show that more than 30% of New Year’s resolutions – including those that have to do with weight loss – are broken by February. If you want to get your weight under control, it’s vital to set realistic goals. If you fail to meet an unrealistic goal, you are more likely to quit trying instead of giving your resolution another shot! The experts at your neighborhood RediClinic health clinic remind you to avoid the following resolutions that are sure to set you up for failure.
Resolution #1: “I’m going on a diet to lose 20 pounds.”
“Going on a diet” is another way of saying your new eating and exercise habits will only be temporary – which means that eventually you will gain back the weight you lose. In addition, dieters tend to lose motivation when their weight loss goals are too lofty.
A better alternative is to focus on losing one pound per week by setting manageable diet and exercise goals. You could resolve to eat dessert only twice per week and to work out for 30 minutes three times per week. Unlike a fad diet, healthy weight loss involves serious lifestyle and nutrition changes – and with the right support, they can be permanent.
Resolution #2: “I won’t eat any ___________.”
Many fad diets required you to cut out one or more major food groups, such as meats, grains or fruits. This is not only frustrating, it can be very unhealthy.
Instead, opt for a well-balanced diet that includes a variety of lean proteins, vegetables and fruits eaten in the proper portions at every meal. For long-term weight management, you will also need to know how to read nutrition labels, prepare real food for yourself and your family, and a healthy approach to eating out and in a social setting.
Resolution #3: “I’m skipping breakfast every day to lose weight.”
Studies have shown that skipping your morning meal will promote weight gain, not weight loss. That’s because when you do not eat in the morning, you are hungrier and more likely to overeat later in the day. In addition, what you eat for breakfast matters. Researchers at the University of Missouri found a high-protein breakfast helped adult women feel full longer than a breakfast with less protein but similar amounts of fat and fiber.
Focus on eating a protein-rich breakfast every morning to lessen the desire to eat junk food later in the day. Pair lean proteins with foods high in fiber and complex carbohydrates, such as a breakfast burrito with beans and pico de gallo.
Find more healthy breakfast recipes at Eating Well!