Weekend: Keep your weight loss resolution

By KAREN MCDOUGALL
How is your resolution for losing weight coming along? Good, bad, ugly?
We are a country who wants to see instant results, right? But do we really want to work at it? No!
There are all kinds of diet books, websites and weight loss programs out there for people who are ready to take on the challenge of losing weight. However, we need to be committed to taking on this task.
We try to do it all at once and we set ourselves up for failure.
After taking the “Small Steps to Health and Wealth” offered by Hancock Saves, OSU Extension, and Handbags that Help, I was encouraged to make changes about my own health needs.
Instead of saying I want to lose 25 pounds, set your goal for 5 pounds by a certain date, small step.
Why am I not losing anything? Maybe I need to track what I eat for a couple days or a couple weeks by using a food journal.
You are the only one who can control yourself, whether you eat out, super-size that meal or take time to pack your own lunch with something healthy and less expensive.
Be accountable for yourself; do not blame the others for your low or lack of will power. Take control of your environment do not buy junk food.
It takes about 3,500 calories to either lose or gain weight. If you are really serious about losing weight, try eating 500 calories less and burning 500 calories a day.
A small step might be: I will give up my can of regular soda at lunch time. For that can of soda, I would have to walk more than 1,200 steps or over a half-mile to burn off the calories.
Ask yourself why do you want to lose weight. The list could be endless. You are the only one who knows.
Don’t keep putting it off. Do it now. Set a date and just do it.
You will feel better. Start slow, and add another goal after you have mastered the first couple. You know your weakness.
Reward yourself with something non-food. Others may not know what you are going through, but they will see the results of your hard work.
Have a more healthful new year with these 10 nutritional tips from the North Dakota State University Extension Service and adapted from www.choosemyplate.gov.
• Get to know the foods you eat. Get tips and support for making better food choices.
• Take your time. Eat slowly, enjoy the taste and textures of your food and pay attention to how you feel. Remember, your brain needs at least 20 minutes to get the message to your stomach that you are full.
• Use a smaller plate. You can control your portion size.
• If you eat out, choose more healthful options. Check and compare nutrition information of the foods you are eating. Most restaurants today have nutrition facts on their website or menus.
• Satisfy your sweet tooth in a healthy way. Fuit is the best way to enjoy a naturally sweet dessert. Serve a fresh fruit cocktail or fruit parfait using low fat yogurt.
• Choose to eat some foods more or less often. Choose more vegetables, fruits, whole-grains and fat-free or 1 percent milk and dairy products. Cut back on solid fats, added sugars and salt.
• Find out what you need. Get a personalized plan at www.choosemyplate.gov.
• Sip smarter. Drink water and other low-calorie beverages.
• Compare foods. Compare nutrition facts when shopping.
• Make special treats “treats,” but not every day. Have a smaller piece, and limit sweet treats to special occasions.
McDougall is SNAP-Ed program assistant for the Ohio State University Extension in Findlay.

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