Many people make New Year’s resolutions, capitalizing on the opportunity to turn over a new leaf as the month of January begins. Weight loss was the number one resolution made in 2012, with 38 percent of people endeavoring to drop some pounds in the New Year.
Whether you wish to lose 10 pounds or 50, there are certain things you can do to increase your chances of achieving a weight loss goal. Include the following tips in your resolution to whittle away excess weight and reveal a new you in the New Year.
1. Count and Cut Calories
To lose weight, you must create a calorie deficit. That means your body must use more calories than you take in. Since it’s easier to overeat than we think, calorie-counting is vital to weight loss. Aim for 1200 to 1500 calories per day; cutting 250 to 500 daily will result in a half-pound to 1-pound weekly loss.
2. Consume Healthy Fats
Healthy fats, like those found in avocados, nuts and fish, are good for your heart, your waistline and will help you feel full.
3. Eat More Frequently
Forget three squares a day. Five to six small meals keep you from feeling hungry and they rev up your metabolism. A boost in metabolism helps your body lose weight faster.
4. Drink More Water
Dehydration masks itself as hunger. To avoid overeating and sabotaging your weight loss efforts, drink eight glasses of water daily. Drink ice cold water so your body burns more calories warming itself back up.
5. Create an Exercise Plan
In all things, it’s important to plan for success. After seeing a doctor to get health clearance, devise a plan for exercise. Choose workouts you enjoy so you’ll stick with them, and find time in your daily schedule. Put exercise on your calendar to avoid the excuse of no time.
6. Get Enough Aerobic Exercise
To lose weight, you need to participate in a range of 150 to 300 minutes of cardiovascular exercise per week. You can break this up however you want, as long as you accomplish it by the end of the week. Make the minutes add up faster by walking on your lunch break or bicycling to run errands.
7. Include Strength Training
Building muscle mass is critical to weight loss because more muscle boosts your metabolism and gives you a slimmer-looking physique. Aim for two to three strength training sessions per week, lasting 15 to 20 minutes each.
8. Get Rid of Belly Bloat
Avoid alcohol, salty foods, chocolate, cheese and fast food. All lead to belly bloat, which can make you look and feel 5 to 10 pounds fatter.
9. Enlist Support
Get the whole family on a healthy eating regimen and enlist a friend or partner to exercise with you. Accountability to another will help you stick with your plan.
10. While the Pounds Come Off
Reward yourself with each milestone, using non-food things such as a movie, new clothing or new workout gear.