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CalorieKing Tips To Keep Resolutions

So you’ve made a commitment to changing your diet and fitness this year and hope to take off some weight.  Well done!  Time to set some short term goals to help you achieve your resolution.New Year

Consult with your medical professional and get to know your health numbers and what they mean. Together you can determine any medical issues that would inform your plan such as diabetes, high blood pressure or high cholesterol.  Then you can set an appropriate health goal to be achieved each day through diet, exercise and a change in your habits.  The CalorieKing Program can help you enact a plan.

In addition, be sure to enlist family and friends for moral support. They can help you through the rough times when you’re ready to give up. If you are a CalorieKing member reach out to others in our supportive community who are eager to give advice and lend a hand.

So now it’s ready, set, GO!  Here is our best practical advice to get you going.  We’ve broken down healthy living and weight loss goals into three main components – mindset, diet and exercise.

Let’s get started:

Mindset:

  • Confirm your goals. Be sure you have set achievable goals and can devote the time and energy to making changes so you are not set up for failure.
  • Create a Plan of Attack. Once you have thought through all the aspects of your resolution, write down your plan.  Create short-term goals you can tick off as you progress to your long term resolution. Think of it this way – would you be able to make lots of money without a sound financial plan?
  • Journal your activities and thoughts. By identifying your habits and your feelings each day you will get to know yourself again.  You will likely uncover what led you to this resolution in the first place by discovering what triggers your habits.  Journaling will help keep you accountable and helps you make plans to change.

Exercise:

  • Get moving! Keep your exercise clothes handy and start by adding 10 minutes of exercise in each day.  It can be as simple as a walk to start, and when you are able to build on that, make 30 minutes of exercise a day your target.
  • Exercise doesn’t have to be boring. If you don’t want to hit the gym, look back on what exercise you have enjoyed in the past – swimming, tennis or cycling?  How about walking the dog a bit further every day?  You’ll both enjoy it.
  • Make it a group activity. Nothing is better than having support or someone to talk to when you are getting fit.  Join an exercise class, get your kids involved by kicking the ball around in the yard or walk the mall with a friend and catch up while you work out!

Diet:Label Awareness

  • Set the stage. Get rid of all the junk food in the house.  Stock up on healthy foods – wholegrains, veggies and fruits.
  • Become Food Aware. Use our CalorieKing Food Database to identify the nutritional value of the food you eat.  Become a savvy shopper and read food labels on the items you choose – are the calories touted for one portion or two? Is there hidden sodium or processed sugars?
  • Focus on Mindful Eating. Identify your eating triggers that can lead to overeating. We all have triggers – think about yours so you can head them off.  Some things to consider:
    • Are you really hungry when you eat?  Can you stop when you are full?
    • Do you snack without realizing it at the office or watching TV late at night?
    • Do you binge when under stress or seek food for comfot?

Here’s some practical tips to change your habits:

  • Carry a water bottle and sip instead of snacking at the office.
  • Brush your teeth or chew gum after a meal to signify you are done eating.
  • Deal with stress through means other than eating – such as joining online communities, a massage or simply taking a short time out.  Whatever works for you.

Remember what an impact your habits have on your eating.

Committing to a new healthy lifestyle and shedding some weight can be a huge change to tackle, so go slow.  You don’t have to achieve it in one day –acknowledge when you feel good physically and mentally from your progress. Take time to breathe, relax and embrace it!

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