Nutrition Articles

Weight Loss Resolution? No Way!

Resolve to Change Your Habits

175SHARES
Do yourself a favor this year…Do NOT resolve to lose weight.

Instead, pick two or three habits (encourage healthy eating and improved fitness) that could easily result in weight loss. Don’t know what to focus on? Well you have just enough time to find out. For the next week, faithfully use the Sparkpeople Food and Activity Tracker. Record the following:
  • The food (and how much) you eat – Weigh and measure everything
  • Every beverage you drink (juice, pop, coffee, tea, water, diet beverages)
  • When the eating episode occurred (the time you started and finished eating)
  • The location of the eating (kitchen, family room, restaurant, etc.)
  • Who did you eat with? (friends, relatives, yourself, co-workers, alone)
  • How you felt while eating (happy, sad, bored, depressed)
  • Any exercise you did
Once you have finished your record keeping, it is time to analyze the data. Hopefully you will make some startling discoveries about yourself and be ready to make some really informed decisions regarding the changes you will make in 2007.

Analysis #1: Do you meet your nutritional needs?
  • Are you getting 2 low-fat dairy products daily?
  • Are you consuming 6 ounces of lean meat or protein sources daily?
  • Are you getting 5 servings of fruits and vegetables daily?
  • Are you receiving 4-6 whole grain products each day?
Sparkstep: Including a variety of foods in your diet daily will provide your body with the numerous benefits of over 50 different nutrients. Keeping your body energized and strong will help you to stay motivated and encouraged. For many, using the Food Tracker on a daily basis and sticking to a calorie goal is extremely beneficial to weight loss.

Analysis #2: How are your foods prepared?
  • How many foods are fried?
  • How many foods are breaded?
  • How many food items are covered with a sauce?
  • How many servings of sweets do you have daily?
  • How many food items come from a box, package, or can?
Sparkstep: Overloading your body on these types of food can add unwanted fat, cholesterol, salt, sugar, and calories to your diet. Some small changes in this area can benefit not only your weight but also help lower the risk of heart disease, certain cancers, diabetes, and high blood pressure. 

Analysis #3: What beverage choices are you making?

  • How much water are you drinking daily?
  • How many cups of tea and coffee do you consume?
  • How many cans of diet drinks to you have?
  • How many sugar-sweetened beverages do you consume daily?
  • How much 100% fruit juice do you get each day?
Sparkstep: Keeping your body hydrated is key to your health. Try to drink 8-12 cups of water daily. 100% juice does contain some nutritional benefits, but the fiber has been removed, therefore, limit yourself to 1/2 Cup daily. Sweetened juice drinks, punches, fruit cocktails are loaded with sugar and unwanted calories, so avoid these whenever possible. Coffee, tea, and diet beverages are not the best sources of fluid for the body and should be used in moderation. Limit these to 1-2 choices daily.
Continued ›
Page 1 of 3   Next Page ›
175SHARES

Advertisement -- Learn more about ads on this site.

More Great Features

About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • BLOOMBERG
    Wonderful piece and worth repeating annually -- BUT - someone should have proofed it as it mentions to have a good 2007!!!

    Great articles - even if duplicated! Keep them flowing!! - 12/25/2013 9:46:59 PM
  • This article has given me some good ideas to put into practice next year. - 12/24/2013 1:42:41 AM
  • So sad that it closed with Happy 2007. There are SO MANY articles that are just recirculated, and not new ones... The least you can do is update the year:( - 12/23/2013 11:56:45 AM
  • Thanks for all the helpful Sparksteps... I'm pleased with the weight loss I accomplished this year but there's more to do in the year ahead - 12/23/2013 11:54:50 AM
  • In 2012 my resolution was to lose weight and reach my goal weight. With the help of SP I reached that goal and then some. You can make the lose weight resolution but be prepared for set backs and other nasty things to get in the way. I do agree a great article I am going to print it out and keep it posted on the frig. I do allot of them but there's one I really need to work on. How many sweets in a day; maybe two but I would like to go to none. - 12/23/2013 9:17:39 AM
  • Great article. - 12/23/2013 8:26:17 AM
  • Great article - 12/23/2013 7:29:53 AM
  • CHRISTINASP
    Very good oversight of steps that can be taken. The only thing I don't agree with is the food advice. Apart from that, very nice article, still valid in 2013! - 12/26/2012 7:43:11 AM
  • great article, no matter what year it is! - 8/28/2011 12:48:01 AM
  • Excellent points! I like the idea of analyzing everything to see the missing links. Just reading the article I can easily identify the specific areas I need to target and the areas that I am doing great with. Reducing processed food is an ongoing goal of mine as is reducing sweets. - 12/29/2009 6:57:44 AM
  • Loved the article. I don't drink enough water as I drink lots of tea (about half of it decaf.)
    Can't wait to make some new year's resolutions! - 12/29/2008 12:14:05 AM
  • Great article. - 9/6/2008 12:29:51 AM
  • What a great article. This is actually something I was doing for the New Year anyway. - 1/1/2008 8:51:34 PM
  • Very informative article, and I know that I will try to do this to help me keep my resolutions for 2008. Thanks SparkPeople. I love what you have helped me to accomplish this past year and I know you will help me achieve more success in the new year. Jolan, less 50#'s since june of 2007. - 12/31/2007 10:39:57 PM
  • What a great article. But All your articles are great. thank you for all that you do for all the spark Members Noeleen - 12/31/2007 5:56:57 AM

x Lose 10 Pounds by December 7! Get a FREE Personalized Plan