Is it time to lose the extra pounds you gained during a semester of late night pizza orders? If so, what is the best way to get started? According to a recent article published in the Journal of the American Dietetic Association, the key to any lifestyle change, including weight loss, is to set realistic and attainable goals.
Changing your daily routine can be tough, especially when your schedule is packed. Dramatic dieting measures like skipping meals or swearing off all snack foods and desserts can be particularly hard to maintain. But a weight loss strategy based on a series of small, manageable steps can result in the ultimate success story.
Start by asking yourself what changes you can easily implement that will help you reach your weight goal. Try to come up with small yet specific objectives to help you reach this target. Here are some suggestions:
-Take weight loss five pounds at a time. No matter what your ultimate goal is, aim for an initial five-pound loss and reward yourself when you reach this goal. Congratulate yourself by indulging in activities you enjoy. Read that mystery novel you've longed to finish, or stroll through an art museum. Keep it unrelated to eating; don't use food as a reward.
- Get moving. It's often difficult to incorporate a scheduled exercise regimen into a busy lifestyle. If exercise is not usually part of your daily routine, moving just 30 extra minutes a day is an easy way to boost your physical activity level. If this seems impossible, remember that three ten-minute sessions work just as well as one half-hour session. Taking the long route to class, walking after dinner or as a study break, using the stairs, and parking your car at the far end of the lot are all ways to incorporate physical activity into your day without actually "exercising."
- Tackle your sweet tooth. If desserts are your passion, try cutting back rather than totally eliminating those tempting sweets. For example, if cookies are your typical after-dinner treat, try reducing your serving size by half for a few weeks. When you've successfully reached this goal, maybe you'll be ready to substitute a piece of fruit or a dish of low-fat frozen yogurt for those cookies a few times a week. Remember that it's important not to deprive yourself of the foods you love. You'll ultimately be more successful if you incorporate your favorite foods in reduced amounts into your weight loss plans.
- Minimize the daily munchies. Even if sweets don't cause your mouth to water, snack foods may make your belly rumble. If you find yourself digging into a bag of chips or munching away on fistfuls of pretzels consider the following: read the label and count out the number of items in one serving. Place this amount in a bowl and only eat that amount. If you're still hungry you can go back for more, but this tactic will prevent you from unconsciously reaching into the bag and overindulging.
- Relax. When exam time approaches and you begin feeling stressed, try taking some time for yourself rather than snacking. Attending yoga class at your neighborhood gym, walking with friends, or calling an old friend from home are all great ways to unwind. Cutting back on emotional eating - eating due to stress and anxiety rather than hunger - can be a great first step towards your goal.
Casey Lewis, a registered dietitian, is a Nutrition Communications student at Tufts
