Many people start the New Year with the resolution to lose weight. Resolutions often fail because while the intention is set, the topic is often too broad and undefined. "Lose weight" doesn't offer any clear strategy. For the best chance of success of an intention at any time of year, it is best to create small, manageable goals and then break it down into steps.
The goal to lose weight is undefined and overwhelming compared to the intention to walk three times a week. It’s important to write your goals down on paper, and then break them down into manageable steps. The decision to walk three times a week is great, but how will you get that accomplished? Do you need to find a walking buddy, buy new walking shoes, find your iPod or keep your gym bag in the car? Also consider what will keep you motivated. Decide on a reward or two, such as a new iPod, going to a movie with a friend, or possibly buying yourself new workout clothing or equipment after adhering to a new routine for a few weeks. Keep your goals and rewards in an accessible place where they won’t be forgotten.
Eat More to Weigh Less
Adding healthy foods and habits into your lifestyle is a great way to make changes for the better without feeling deprived. By cooking at home more often, there is less eating out and carry out meals. Making it a habit to eat more salads and vegetables makes it more likely that there will be less salt, sugar and processed foods consumed. Incorporating more whole grains, nuts and legumes will crowd out refined pastas, red meat, salt and sugar. By eating the healthiest meal options first, such as the salad, vegetables, and whole grains, we automatically eat less of the richer and more fattening courses, such as french fries or even dessert. By making a conscious effort to eat more of the foods that are good for us, we naturally eat less foods which aren’t supporting our health without really missing them.
Studies Show the Mediterranean Diet to be Best
The Seven Countries Study found that men and women who consumed a Mediterranean diet lowered their risk of death from both heart disease and cancer. The key elements to a Mediterranean diet are:
- Eating a generous amount of fruits and vegetables
- Consuming healthy fats such as olive oil
- Eating small portions of nuts such as almonds and walnuts
- Drinking red wine, in moderation, for some
- Consuming very little red meat
- Eating fish on a regular basis
A study published in The New England Journal of Medicine (July 17, 2008) also showed participants who adhered to the Mediterranean diet lost more weight compared to other diets.
Humor can Reduce Cravings
Research also shows the health benefits of laughter such as stress relief, a stronger immune system, increased healing and pain tolerance, to a reduction of food cravings. While a healthy diet is essential to a healthier lifestyle, our happiness and sense of humor also play a large role in our mental and physical health.
Try to incorporate some laughter into goals or rewards. After adhering to a new exercise routine for a couple of weeks, meet a fun friend for a movie or see a funny movie together as a reward. If there is any frustration or stalled progress, try to see some humor in the situation and call a friend who will offer humor and support. Laughing is best when it’s shared, so by helping others keep their sense of humor, their overall stress is reduced, which then is reflected back and increases overall health and happiness as well.
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