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Resolutions: How Long Will They Last 2013!!!!

Tuesday, January 01, 2013

Weight Loss Goals in 2013

Jan 01, 2013 10:00 AM in Healthy Eating

Happy New Year to all my Spark Friends!!!

January: Clean out your kitchen of leftover holiday foods and temptations. Stock up with healthy foods such as frozen or fresh fruits and veggies, whole grains, nuts and nut butters, dried beans, seeds, condiments like olive oil, low-fat milk and yogurt, eggs, and so forth.

February: You don’t need expensive gym memberships to get your workouts! The cold winter months are the time for home activities with an exercise DVD's, UTUBE videos or bundle up and go for a walk around your neighborhood with a buddy to keep you honest.

March: This is about the time people’s New Year’s Resolutions seem to become a distant memory. Always keep a food log or a pen and paper to record your meals and snacks, hold yourself accountable for what you’re eating and recognize where you need to make adjustments to eat healthier meals and snacks. Remember and learn what a portion looks like.

April: Take a whole grain challenge and make three servings of grains every day - including brown rice, whole wheat pasta, quinoa, and even air-popped popcorn. These foods help fill you up on fewer calories than refined grains and are not only beneficial for weight loss but can reduce your risk for heart disease and diabetes.

May: Farmer’s market season is here again ! Make a to visit your local Farmers Market and incorporate a several servings of fruit or vegetables every week. Choose produce from every color in the rainbow to get a variety of nutrients such as antioxidants and fiber. Try adding something, to the menu that you haven't experienced before...make it a challenge..

June: Swap out higher sodium foods for the lower sodium foods. Instead of deli meats or sausage, choose fresh grilled chicken, fish, or roast turkey, lean well trimmed beef(limit your intake of beef) to save on saturated fat and help reduce bloating and water weight gain. All prepackage or smoked meats are higher in sodium, be a label reader..

July: Staying hydrated with about 8-10 cups of water per day to keeps your energy levels high and your metabolism strong. Remember when drinking caffeine beverages such as coffee, you will need to drink at least 2 cups of water to rehydrate your body. Hold the sugary sodas, teas, lemonade, koolaide and if the taste of plain water is unappealing Try adding fresh fruit to your water like a twist of lemon or lime, perhaps an orange slice or two...even Crystal Light is an alternative to Koolaide and can count as your water intake for the day.. herbal teas are a good replacement for coffee, vitamin enriched waters, coconut water is
also good to use...

August: Summer months, can seem to go forever. Use this free time to get with active with your family. Once or twice a week, plan an outing with the Family and/friends such as going to a local park for a healthy picnic and nature walk. engaging in a family friendly sport, like swimming, biking, horse shoes or even go camping and canoeing...

September: School is in you can learn new skills. Try a new exercise or cooking class to show what you have learned here at Spark People. Keep motivated for healthy eating by being creative. Show off your new Healthy eating Habits by planning and creating your own healthy platters or dishes for the Holidays, don't wait for the last minute, be prepared so you can stay on track...

October: Don’t save up all your “treats” for Halloween! It’s healthy and balanced to include all the foods you love in moderation into your diet. Otherwise, you’re more likely to overeat when you’re faced with them, We all may have overindulged in the past on October 31st. But not this year, we are going to plan ahead.. right...

November: On the go and need to be smart remember "snacking" isn’t a bad word. Just keep a nutritious snack on you, like nuts or an energy bar, just remember portion control. For the Holiday season while shopping it is easy to go over your calorie limit when the store is always putting out so many samples of their delicious treats trying to convince you to buy something you don't need or traveling away from home to visit relatives or friends. Going more than 4-5 hours between meals can set you up to overeat. Always plan ahead...

December: Drink all alcohol in moderation – 1 drink per day for women, 2 for men. As the holiday party season gets into full swing, alcohol only adds empty calories to your intake. Brush up on your, lowest in calorie choices, and be strategic to limit your alcohol intake so it doesn’t sabotage your calories for the day. Again plan ahead you know it's coming, don't get caught up in the rush of what am I going to do, you can eat your favorites and maintain, you can even lose weight..But YOU have to be ready this time..Don't set yourself up for failure..

All Year Round: Reassess Your Goals, Make Small Goals, Commit Yourself, Be Honest With Yourself....Get Up & Get Going..Be Good to Yourself and Plan ahead..make list view it and review it...pat yourself on the back .... Reward yourself...

This is Just what Spark People keeps telling us and so many other Web Sites...

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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.