Nutrition Articles

Weight Loss Resolution? No Way!

Resolve to Change Your Habits

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By Becky Hand, Licensed & Registered Dietician         
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Analysis #4: What activities are you doing while you eat?
  • Watching TV, or your children play a team sport?
  • Working or playing on the computer?
  • Do you eat at the table, counter or sink, from the stovetop while cooking, in front of the refrigerator, while on the phone, while working from your desk, in the car?
  • Reading?
  • Balancing the checkbook, opening mail, or other multitasking?
  • Studying for tests or exams?
Sparkstep: Doing another activity while eating can be a problem for many. When you become engrossed in the other activity you may lose track of how much you are eating. Calories count whether you are standing, lying in bed, or in front of the sink. Try to make eating a deliberate event, focus on the taste and mouth-feel of each bite, and enjoy every morsel.

Analysis #5: How quickly (or slowly) do you eat your meals?
  • 1-10 minutes?
  • 11-20 minutes?
  • 21-30 minutes?
  • 31 or more minutes?
Sparkstep: It takes about 20 minutes between the time you eat and the time your brain gets the signal that you are full. If you eat very quickly, it is easy to overeat, especially if you are with slower eaters and you continue to nibble until they are finished. If you eat most of your meals in 20 minutes or less, this could be a problem for you. Try to slow down. Chew more slowly. Take a drink of water between bites. Put your fork or spoon down between bites.
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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

  • KARINCLEAVES
    I stopped doing New Years resolutions years ago. Making a promise to stop doing something just because it is the first of the year is a bad idea. Anytime you make a promise to NEVER do something you set yourself up for failure just leaving yourself open to feel worse about yourself. Do a food plan because you are ready. Quit smoking when you are ready. Not because you make some silly promise that you tell everyone and then feel bad if you fail. Do things because they are good for you or make you happy and healthy. - 12/17/2015 9:19:14 PM
  • SKIRUNNER1
    Excellent article... Until I got to the $20- "treat yourself"! Please add..."to a pretty scarf, a new scent, etc". I started laughing because I completed the sentence by a food treat! - 12/17/2015 2:08:57 PM
  • I think this is the best article Becky has ever written! Food-tracking helps for a day, but until you learn to analyze what you do, it is hard to learn from your mistakes. Beck has spelled it out here! Thanks, Becky! - 12/17/2015 11:13:47 AM
  • Eating slowly is a good idea if you have the time. When I was a teacher, we had 1/2 hour for lunch. There was no time to linger and savor your food. If you didn't eat quickly, you didn't eat, especially if you were competing for use of the only microwave. - 12/17/2015 10:22:37 AM
  • SLIMAT125
    I appreciate the general theme - reform habits which lead to weight loss. - 12/17/2015 8:05:32 AM
  • ANDSIMINA13
    this is a great article, full of useful and practical tips! thank you - 1/11/2015 3:36:32 PM
  • QUEBALLJ
    A good look and perspective on making resolutions. I appreciated the information, especially the part where eating faster can lead to eating more. - 12/27/2014 4:02:27 PM
  • TRENAMARIE
    That's my goal foot 2015, write everything down that goes into this mouth, great idea . - 12/17/2014 7:00:46 AM
  • 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

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