New Year's Weight Loss Resolutions: How to Make Them Stick

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What happened to last year's resolution? Are the pounds still there?

Did you happen to inherit some more? If you find yourself in one of

these situations, you are among the many others who vowed to do it

right. Many new resolutions are the same as previous years; success

starts like a thoroughbred race horse out of the gate but peters out

over the course of the long track. Start this year out on a positive

note and follow these tips to help you stick to your resolution of

losing weight.

1. Look internally to understand how you gained the excess weight.

Create awareness to internal and external forces that triggered the

lack of exercise or the lack of controlling your caloric intake. A

journal of daily activity, exercise, and caloric intake will help

you understand how you got yourself in this dilemma.

2. Why do you want to lose weight? Is it for better health, self

image, confidence, increased energy, a certain social event or just

because everyone is telling you to? Write the reasons down and

visualize obtaining your goal. Be specific in writing down your

goals. Just saying "I need to lose weight this year" might not be

the best way to help you reach that goal. Saying, "I want to lose 15

pounds in 8 weeks" will have a greater psychological effect toward

your progress.

3. Does it fit into your lifestyle? Know that some

changes will have to be made. Are these changes possible for you to

do on a long term basis? The best changes are those that replace or

counter an old habit. You may have to come out of your comfort zone

to change some habits. Can you handle those changes?

4. Planning and preparation. Actions need a lot of preparation. What

will you need prior to taking action? Is it learning about shopping

for products that are lower in calories or will it entail getting up

earlier to make breakfast and to pack a lunch?

5. Make it a high priority. If you do not position it as an

important goal you might let other errands get in your path. Let

everyone know what and why you are changing. Support from others

will guide you to stay on the right path. Commitment to your

resolution will allow you to take the proper actions and allow them

to continue.

6. Measure your progress and be persistent. How are you tracking

your progression? Keeping a spreadsheet or a journal, stating the

progress you are making, will help you stay committed to your new

changes. Remember to enjoy other benefits you will receive by eating

healthier and exercising. Weight loss may not come as quickly as you

would like but remember these small changes will eventually lead to

a better you.

7. Learn from setbacks and then move on. You are bound to slip up or

have a lapse from time to time. Learn from these slip ups and figure

out how to overcome the same situation as it may occur again. Try

not to justify behaviors by good reasons for your bad habits.

Following these tips will help keep you on the right path toward

your resolution. If you can find the right combination of small

changes that work for you, you will find it easier to maintain or

lose that weight. Wouldn't it be nice to avoid another resolution to

lose weight next year?

A Graduate from Cedar Crest College in Nutrition, John is also a Certified Trainer with the National Academy of Sports Medicine and was the Director of Fitness at several fitness centers on the east coast. He holds a Fitness Expert Certification and has produced and recorded various exercise videos (originator of Kickaerobox) and DVD's. His special interest is in nutritional counseling where he holds an Adult Weight Management Counselor