Weight Loss Resolutions

The goal of anyone dieting is not only to lose weight, but to keep it off!  It is important to keep in mind that everyone has a different way of successfully losing weight.  Just because your neighbor lost weight through South Beach does not mean it will necessarily work for you.  Everyone’s body works differently, and responds differently to the various programs.  Below are a few guidelines that can easily fit into any dietary plan that should help keep you on track.

1. Set a realistic goal.  Aim for a size and weight that makes you feel good about yourself.  Very few people are model thin.  One’s dream weight is not necessarily realistic.  Try to look at the benefits of a moderate weight loss rather than being stuck at a weight a little higher than you would like.  These benefits can include better sleep patterns, less sick days, more energy, improved cholesterol, and loser blood pressure.
2. Keep a food diary.  On average, people who consistently keep a journal of their daily intake lose seven pounds more than those who do not.  While it may be cumbersome to do this every day, try keeping a diary one week per month, or one day per week.  Try to pick different days of the week, to keep yourself honest.
3. Use the scale wisely.  Try to use the scale once per week, no more or less.  Give yourself a buffer zone of a couple pounds every week in either direction to account for water weight, etc…  Act quickly if the scale goes up more than one week in a row.  Cut back on snacks, or retool your cardio or strength training.
4. Pay attention to calories.  Find out what your trouble foods are, and utilize this knowledge to cut back on calories.  If high fat foods are what you crave, cut back on fat, but do not fill this void with sugar.  Keep the overall calorie count in mind.
5. Make a commitment to exercise.  Be consistent in your routine.  However, try to vary your exercise as much as possible.  Remember, moving is exercising.  And make sure you make a commitment to cardio as much as strength training.
6. Enjoy life.  Don’t deny yourself something forbidden once in a while.  However, don’t make it an impulse food, and maintain portion size.  Plan for it, and enjoy it without guilt.
7. Give yourself credit for small successes.  Always look back six weeks, and honestly ask yourself if you feel healthier than you felt six weeks ago.  If you can consistently answer yes, than you will reach your goals before you know it!

If you have any questions regarding exercise or weight loss, do not hesitate to give me a call at (609) 304-7598 and I will help in any way I can.

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.