CalorieKing’s Top 10 Tips to Restore Your Resolutions
We’re only a few weeks into the new year, and chances are most of us have already broken our resolutions. Here are some top tips from Allan Borushek, the Calorie King himself, to help get you back on the straight and narrow:
- Enlist the Support of Family and Friends
With family and friends in your corner they can help keep you accountable and validate your wins. If they know your goals they may also be less likely to sabotage your efforts. You might also want to join a support group or program, share your progress on your favorite social media site or consult with a dietitian for personalized instruction. All of these outlets can help you stay on track.
- Make a Friendly Bet
- Steer Away From Fad or Crash Diets
They don’t change your habits long term; the weight will go right back on when you stop the diet. And face it, you can’t eat cabbage or drink lemon juice and cayenne pepper forever. Maintain a low fat, high protein plan of around 1200 to 1500 calories like the kind in provided in the CalorieKing Program. An average weekly loss of 1 lb. per week is ideal – remember that initial weight loss may be greater due to fluid loss.
- Eat Three Moderate and Well Balanced Meals Each Day
Don’t skip meals – you’ll only end up snacking on high calorie items. Carefully plan each meal rather than just grazing or grabbing whatever is in front of you. Don’t keep high calorie foods in the house.
- Work Out a Strategy On Eating Out
Plan for the times when you might be tempted by out of control eating or drinking in social situations or when your emotions urge you to binge. Rehearse in your mind what you will do. Remind yourself several times a day that you are in charge of your actions and you can be strong willed. Seek the guidance of a counselor if you need extra help with creating a strategy.
- Instead of Snacking, Have an Active Strategy
Promise yourself when you have the urge to snack you’ll distract yourself with something other than food. Perhaps phone a friend, or go for a walk. Brush your teeth to signal you are done eating. If you eat because you are bored, try finding a new hobby that interests you – blog about your favorite subject instead of eating or try something that gets you out of the house and away from food.
- Start a Walking Program
It can mean the difference between success and failure. Regular exercisers tend to maintain their weight losses far more readily than just dieting alone. You may not like it initially, but as your fitness builds you might find you enjoy the ritual. Not only might you find the exercise valuable in shaping the body but also it could be time to focus, distress and increase your confidence. Start with 20 minutes a day and build up to 40-60 minutes of brisk walking.
- Keep a Food and Exercise Diary
The most powerful and proven weight control aid is regular logging of your habits. It forces you to focus on your eating habits – you get to see what you do every day and you may uncover patterns you weren’t aware of that can be shaped into wiser choices. Having to record everything you eat makes you think twice before you cheat; it also prevents ‘calorie amnesia’ – the forgetfulness that leads to rebound weight gain after successful weight loss.
- Be Patient
Weight control is a lifetime project – not one you win or lose over a two-week or even a two-month period. Even when you hit your weight loss goal you will still want to be mindful of healthy habits. Perseverance wins out; even if your scale shows little progress on certain weeks it is possible you have lost inches or have firmed up if you are exercising.
- Do Not Dwell on Past Failures
Think only of achieving positive results. Write down your long-term and short-term goals. Plan carefully what you need to do day-by-day, hour-by-hour to achieve your goals!