Nutrition Articles

Weight Loss Resolution? No Way!

Resolve to Change Your Habits

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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.

Member Comments

    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
    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
    this is a great article, full of useful and practical tips! thank you - 1/11/2015 3:36:32 PM
    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
    That's my goal foot 2015, write everything down that goes into this mouth, great idea . - 12/17/2014 7:00:46 AM
    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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