Weight loss is one of the most common resolutions people make in the New Year, but many opt for quick fixes or unattainable weight loss methods that simply don’t work. If this sounds like your New Year's experience, here are the five main mistakes nutrition expert Brooke Alpert, M.S., R.D., C.D.N., sees people make when setting health and weight goals PLUS easy solutions to recommit for long-lasting healthy habits.
Mistake #1: Vague Goals
Examples of vague goals include, I’ll work out more, I’ll eat better, or I’ll cut back on alcohol. If your goal is vague, your results will be, too.
SOLUTION: All resolutions need to have a clear, attainable target goal. Realistic, specific steps not only make a resolution do-able but also a lot less overwhelming to begin working toward and sticking with. Start by asking yourself, what are some daily or weekly action steps in line with your goals?
Mistake #2: Too Much, Too Soon
Making huge, specific goals such as resolving to lose 50 pounds this year can be overwhelming. This isn’t the time to go big or go home. Too big of a resolution upfront can backfire, stalling commencement or inciting preemptive feelings of failure.
SOLUTION: Aim to lose five pounds a month. Starting with a limited but achievable weight loss goal sets your entire year up for success. Losing 1-2 pounds per week is a healthy weight loss plan and by saying five pounds a month, you can set your goal and know you’ll hit it each month. That’s majorly motivating!
Mistake #3: Overcommitting
Have you ever resolved to work out every day? Let’s be honest, most people can’t work out every day — even professional athletes take a rest day! Don’t over commit to a goal, especially one that’s unrealistic.
SOLUTION: Small, achievable goals are most likely to become permanent lifestyle changes. A realistic, impactful workout goal would be to never let more than two days go between workouts. With this goal, you’ll end up working out around 3 days a week but keep enough structure and flexibility to make it work for your lifestyle.
Mistake #4: Over-Restriction
We’ve all heard or even said it: “2017 is the year of no carbs, sugar, dessert, fill-in-the-blank!” While there are foods better to avoid in a healthy diet plan, trying to eliminate an entire food group or food item completely is a surefire way to increase vulnerability to food cravings.
SOLUTION: Make lean protein, fruit and veggies and the main staple of any meal. Fill up on the good stuff first, and you’ll end up having less room and cravings for indulgences.
Mistake #5: The Cleanse
Whether a juice cleanse, soup cleanse or master cleanse, these choices simply don’t work long-term. Many juice cleanses lack the protein and fiber your body needs, and participants often gain back more weight afterward than lost. The issue with these types of intensive cleanses is that they set you up to fail or even regress.
SOLUTION: Skip the cleanses but clean up your act when it comes to eating. Even focusing on just one better-for-you meal a day will help you toward achieving your goal.
Originally Posted by runnersworld.com
Posted by: Sierra
on 28. February 2017 16:02