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New Year’s Resolution – Lose Weight

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 It’s that time of year again. It’s the beginning of a New Year, full of promise and possibilities. The healthy tradition of setting New Year’s resolutions helps define important goals. I encourage you to put some thought into deciding on your resolutions. “Resolution” implies purpose. What is it that you want to do or change? Making your goals a reality requires a plan and work. Are you determined to achieve your goals?
  1. Define your goal. Be realistic. Is your goal to lose weight? How much? Write it down. Seeing your goal in writing is important.
  2. Break your goal down into small steps. True Story: Last year, a friend, who had not been a runner, decided to run the NYC Marathon. Because she had no running experience, I recommended that she work with a running coach. She began by doing walk-run intervals, working up to running one mile. Gradually she added to her distance. She had a one year plan, trained consistently, and achieved her goal. Use her strategy to achieve your goal. Let’s say your goal is to lose 20 lbs., make a plan to lose 1- 2 lbs. per week; you’ve broken down your goal into achievable steps.  Be prepared: some weeks you will lose more, some weeks the scale won’t budge! In 3 months, or early spring, you will be 20 lbs. lighter!
  3. Structure your environment to ensure success. Get rid of anything that might undermine your plan. Starting in the kitchen, clean out kitchen cabinets and refrigerator. Throw away unhealthy, processed junk food. Join a gym.  Invest in new sneakers and workout clothes – you want to feel confident when you hit the gym. 
  4. Establish a schedule of three meals and one snack. For most people, eating every four hours is a good idea. Begin each day with a protein-packed breakfast. Protein is the morning will keep you satisfied longer. My Everyday Nutrition shakes are a perfect breakfast: 20 grams of high quality protein, 700 mg omega-3 heart healthy fat, no sugar and only 180 calories! Fabulous. Drink lots of water throughout the day – aim for 2-3 liters daily.
  5. Prioritize and learn to say no. Decide what must be done immediately and what can wait until tomorrow. Taking on more than you can handle leads to feelings of being overwhelmed. Keep your goal in mind.
  6. Let go of negativity! Negative thoughts have no place in your life. If you have a slip, just let it go. Be positive with yourself. You are an intelligent, creative, and motivated individual. There is no one better than you.
  7. Give yourself rewards. Let’s say that you have followed your plan for one month and lost 10 lbs. – how about rewarding this achievement with tickets to a play or a new book? The idea is to give yourself a “little prize” to celebrate your accomplishment. You decide the prize. And just imagine how happy you will feel when you hear, “Wow! You look great!”

We all are capable of so much more than we realize. The New Year gives us an opportunity to assess our lives, decide on a goal, and create an achievement plan.

I thank all of you, patients and followers, for allowing me to advise you. I hope that your holidays were superb and I wish you all good health, love, and prosperity.

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