10 Great Diet Resolution
eDiets - The online diet, fitness, and healthy living resource
New Year's is at hand and you're so determined to
stick with your weight loss resolutions that you've even written them down...
in permanent black marker!
Sure, you've gone through the same drill year
after year. Come January 1, you break out the carrot and celery sticks and push
the chips and cookies to the back of the pantry, determined to shed that spare
tire once and for all. For a whole week or so you're good -- you
cut calories and find time for a rigorous exercise regimen. But then, in a
moment of weakness, you down a whole pint of Ben & Jerrys New York Super
Fudge Chunk ice cream. And then, in another weak moment, you gobble several
slices of greasy stuffed pizza. To make matters worse, you skip a workout or
Its all downhill from there as you throw in
the towel and resolve to try again... next year.
Does this frustrating scenario sound all too
familiar? Don't give up the fight. Like millions of other overweight men and
women you're victim of a few common dieting mistakes. This year, get it right
with expert help from eDiets and well-versed contributors like Katherine
Tallmadge, author of Diet Simple: 192 Mental Tricks, Substitutions, Habits
& Inspirations. When the Washington, D.C.-based nutritionist isn't busy
improving the health of congressmen, diplomats, journalists and cabinet
members, shes serving as national spokesperson for the American Dietetic
Katherine's updated best-seller is chock-full of
proven weight loss pointers backed by recent science and research. Diet
Simple also offers 29 new recipes -- including desserts and party foods --
and easy-to-follow tips for all.
Katherine tells eDiets the most important thing
to remember to keep it simple.
If you want to lose weight, the key is
finding strategies that you can easily work into your lifestyle, she notes.
Don't make sweeping overhauls that are doomed to fail. People who fail end up
going on extremely rigid diet plans. They're depressing diet plans or pills or
supplements that they cant keep up.
Dont try to change too much at once.
Set goals that are realistic and simple enough. Studies show that people are
more successful at keeping resolutions that are widely believed. In fact, a
recent study found the success rate of resolutions is 10 times higher than the
success rate of adults desiring to change, but not making a resolution.
First, make a resolution. Then boost your odds of
success by integrating these 10 simple secrets into your life.
1. Defuse calorie bombs! Get rid of the
foods in your house that you have a problem controlling. Bottom line: If
that saves just one 500-calorie binge per week, you could lose 7 pounds in a
2. Irritate the waiter! Shake up the usual
order of things in a restaurant by ordering your entrée before drinks or
appetizers. This will take the edge off your appetite so that you'll order more
modestly. Count on saving at least 400 calories per night out. Bottom line:
If you irritate the waiter just once a week, that adds up to losing
6 pounds a year!
3. Hit the ground running! Wake up in the
morning, yawn, roll out of bed, go to the bathroom, have a drink of water and
slip into your workout clothes. Don't check email or phone messages. Start
moving. Then you'll have your exercise finished before you're even awake.
Bottom line: Do it for just 15 minutes a day and lose 10 pounds in a year!
4. Get sexy lingerie! After accomplishing
just one of these strategies, reward yourself -- or ask your spouse to -- with
something that's not a box of chocolates or an elaborate dinner out. Make the
substitution just once a week and you'll save at least 1,200 calories.
Bottom line: Lose 18 pounds in a year.
5. Say no to food pushers! Take a positive
approach. Sample the offered food, but tell your host, This is delicious. I'd
love to have more, but I'm wonderfully satisfied and cant take another bite. Be
positive, yet firm. Bottom line: If you resist a food pusher once a week,
and decide not to have the 500-calorie dessert, you can easily lose 7 pounds in
6. Afternoon delight! If you're hungry in
the afternoon -- even if its close to dinner -- eat something! Do it now.
Approaching dinner in a ravenous state is asking for a binge. It is especially
important to eat an afternoon snack if dinner is late. Bottom line: A
planned snack can save you at least 300 calories a night.
7. Breathe deeply! Before you eat
anything, take your food to the table. Sit down, close your eyes and take three
or four deep breaths to relax your mind and body. Listening to your body's
real hunger signals is one of the keys to long-term weight maintenance.
Bottom line: If being deeply aware of your body and the food in front of you
causes you to eat two fewer slices of bread than usual, youll save 160
8. Eat then shop! When you're trying to
lose weight, nothing is more hazardous than shopping when you're hungry. Foods
that would never catch your eye when you're in your right mind will suddenly
look very appealing. Do yourself a favor. Eat, then shop. Bottom line: My
guess is that if you go shopping twice a week, and if you manage to eat before
leaving home, you can count on saving yourself at least 300 calories each
9. More snacking, fewer calories! People
who snack between meals find it easier to lose weight because they actually
take in fewer calories. Snacks keep you satisfied so you're less likely to
experience runaway hunger or emotional cravings. Snacks have to be planned.
Otherwise, you'll find yourself stuck with whatever's available. Bottom
line: If your healthy snack keeps you from your usual vending machine
pick-me-up, youll save about 250 calories right there. Do it every day
and youll lose a lot of weight in a hurry.
10. Eat by the clock! Your body gets
hungry every 3 to 5 hours. Impulse eating, or bingeing, is usually a result of
poor planning. If you eat at regular times and never let yourself get too
hungry, you'll be less likely to overindulge. Eat five times a day. Breakfast,
snack, lunch, snack, dinner. Just three meals can work too, provided the meals
are balanced, and your breakfast, lunch and dinner are roughly equal in
calories. Bottom line: This is a very significant change. You can lose
tremendous amounts of weight just by planning meals carefully and sticking to a
regular mealtime schedule.