Nutrition Articles

Weight Loss Resolution? No Way!

Resolve to Change Your Habits


Analysis #6: What is your mood before, during, and after eating?
  • Happy or joyous?
  • Sad, depressed?
  • Bored?
  • Worried, or anxious?
Sparkstep: For some people, certain feelings can lead to eating and overeating in the absence of hunger. When eating is triggered by an emotion, it is usually unplanned and frequently uncontrolled. And that means you can add a lot of extra calories to your food intake for the day. Try to determine if feelings trigger you to eat. If so develop a plan. Can you avoid the situation, go for a walk, paint your nails, take up a hobby, do a craft, or take a bath? Have an idea list ready and posted at all times.

Analysis #7: What Meal Patterns do you notice?
  • How often do you eat breakfast?
  • Do you skip lunch or dinner?
  • Do you usually have a snack?
  • How much time do you have between meals and snacks?
Sparkstep: It is important to distribute your calories throughout the day to stay nourished. Studies actually have found that you lose weight faster when calories are distributed throughout the day. By planning eating times throughout the day, you are less likely to get hungry and less likely to go on an eating binge. Try to have 3 smaller meals and 1-2 mini-snacks daily.

Analysis #8: How many minutes of Physical activity do you get each week?
  • 0 - 30 minutes
  • 31 - 60 minutes
  • 1 - 2 hours
  • 2 - 3 hours
  • 3 - 4 hours
  • 4 hours or more
Sparkstep: Physical activity can help you to lose weight by burning additional calories. It helps you to tone your body and lose inches. Exercise also raises your metabolism so you burn more calories even when you are at rest. Find out where you currently are with your fitness routine and build from there. The goal is to include 30 minutes of exercise at least 4 day each week.

Resolve to Make Realistic Resolutions
Now select the two or three  items you want to improve this year and write a "realistic resolution" for each. Be as specific as possible and make sure your resolution can be measured and tracked.
  • Post the resolution where it can be seen daily—on the refrigerator, bathroom mirror, or computer screen saver.
  • Find a buddy or pal who can assist as a cheerleader and mentor.
  • Set up a reward system for yourself. For example, every week that you meet your resolution, put a dollar in the resolution jar. When it reaches $20, treat yourself.
  • And face the facts that there will be setbacks but that doesn’t mean failure.
  • Stay focused on all the positive aspects that you have already accomplished.
Happy New Year!

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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.

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