Welcome to the most popular week of the year to go on a weight-loss diet as New Year’s resolutions swing into action.
But rather than resolving to “never eat ice cream or french fries again,” it’s best to make small, measurable and consistent changes. Chances are folks who force themselves too far into deprivation mode will fall off the wagon right around Super Bowl Sunday.
Research shows that the most successful dieters -- those who lose weight and keep it off for the long haul -- practice healthy eating and exercise habits all year long.
FRESH Start Diet Resolutions
Here are five food resolutions to help you lose weight and improve your health in 2012.
F -- Freshen up your food life: Keep fresh fruit and other healthy snacks such as whole-grain crackers, nuts and fresh veggies on hand at home. Enjoy fish at least twice a week and choose lean protein entrees such as roast beef, sirloin steak, chicken, turkey and pork tenderloin. Avoid foods with high levels of sodium and/or sugar and limit solid fats such as butter, lard and vegetable shortening.
R -- Recognize barriers: It's going to be tough to say "no" to food favorites such as fried calamari and creamy New England clam chowder. Know your splurge foods and resolve to enjoy them in small quantities. Busy lifestyles present barriers to eating right, too, so keep healthy snacks in the car such as easy-to-peel Clementine oranges, a banana or part-skim mozzarella string cheese. Tame your hunger healthfully. A small handful of pecans, for instance, can calm your appetite so you don't dive into the bread basket the minute you arrive at a restaurant.
E -- Enjoy the taste of eating right: Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight-loss war. Foods with high concentration of water and some fiber such as broth-based soups, veggies, fruit and whole grains fill you up without filling you out. Try a new vegetable; chefs are more creative than ever with locally grown produce on the menu. Add a slice of lemon or a splash of cranberry juice to help you drink more water. Choose unsweetened tea but add a splash of sweet tea to improve the taste. Learn to love the taste of foods and drinks with a lot less sugar.
S -- Start new habits: Keep a list of what you're eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Use measuring cups to become familiar with portion sizes. This snapshot will help you keep track of overeating, and while you're at it, write down your physical activity. Did you park farther away in the parking lot or take the stairs instead of the elevator? That counts, too! Research shows that dieters who keep a journal lose as much as three times more weight.
H -- Have a plan: Start your day with a mission to be healthy. Eat breakfast. Schedule time to take a walk or go to an exercise or dance class. If there are no eateries with healthy menu choices near your work or your schedule requires a three-hour car ride to visit clients; resolve to pack a lunch such as fresh fruit and a turkey sandwich on whole-wheat bread with mustard and crunchy romaine lettuce. You'll save time, money and calories. If Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. Enjoy the Super Bowl party, but go easy on the nachos and wings. Drink light beer and dive into steamed shrimp. Successful long-term weight control is a balancing act. Good luck!
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