Six Specific Steps For Losing Weight In The New Year
A New Year's Resolution that always seems to make the top ten
list is losing weight. When we make our New Year Resolutions, we
often sabotage ourselves by having broad goals. This year,
narrow your focus. Break your goals into manageable steps. Make
one or two or these steps your New Year's Resolution.
Have five smaller meals instead of three larger ones. Eating
smaller meals, more often, keeps insulin levels regulated. Not
only is this healthier but helps to control our appetites and
cravings. If it is not practical to have five small meals, have
three meals with healthy portions and two snacks.
Drink eight glasses of water. Being sufficiently hydrated helps
us to control portion size. We often feel hungry when not
hydrated. When tempted to snack, have a glass of water first. If
you are still hungry have a snack.
Do not skip meals. Studies have shown that people who skip
breakfast consume more calories in a day than those who eat
breakfast. When you skip a meal, your metabolism slows and does
not rev up again until you eat a meal. If you skip enough meals
or consume too few calories your system goes into starvation
mode. This is why, when you begin to eat normally, you put the
weight back on and more.
Get adequate sleep. New studies are showing a correlation
between sleep deprivation and weight gain. Hormones, in our
brain, that regulate appetite and feelings of fullness are out
of balance when we deprive ourselves of much needed sleep. Also,
the more hours we are awake, at night, the more we are tempted
to snack. Try to get to sleep earlier at night.
Have more dairy. Recent studies have shown that people who eat
low fat dairy, three times a day, lose more weight than
individuals consuming the same amount of calories. There appears
to be a correlation between the calcium in dairy and the
breakdown of fat in cells.
Cut back or eliminate soda. Studies have linked the consumption
of soda to osteoporosis, tooth decay, obesity and heart disease.
The fructose in corn syrup does not break down, in the body, to
be used as energy so it gets stored as fat. Artificial
sweeteners in diet soda can lead to sugar cravings. Studies have
also shown that people who consume soda on a daily basis are
heavier than those who consume it only a few times a month.
This year, instead of weight loss as a resolution, try one or
two of these steps. By breaking down your resolution into
manageable steps, you are more likely to stick to your plan
longer. The results of your success will be all the
encouragement you need.