BY SUZANNE HAVALA HOBBS - CORRESPONDENT
As we launch into the New Year, it's a good time to come up with fresh tactics for our weight loss efforts.
It doesn't take much, but a new approach may inspire you to get started and keep you motivated until your success can help sustain the momentum.
Before you begin, though, lay the right foundation with clear, realistic goals.
Krogers
A weight loss of up to one or two pounds per week is reasonable for most of us.
Faster losses often represent fluid loss and may be unhealthy - and impossible - to sustain over time.
Focus on the process of weight loss, too, and not only on pounds lost. For example, think foremost about the actual changes you want to make in your diet and exercise habits.
Be sure that the goals are compatible with your lifestyle. If your schedule or budget doesn't permit you to join a gym, for instance, plan on walking for exercise instead.
Your goals should be easily - and objectively - measurable. Some examples:
Eating habits. "My goal is to eat at least one piece of fresh fruit each day. I will limit dessert to one serving per week." Another example: "I will not eat at my desk nor in front of the TV more than once a month."
Weight loss. "My goal is to lose one-quarter pound per week, or one pound per month, until I have lost 10 pounds this year."
Exercise. "My goal is to walk briskly for 45 minutes at least five out of seven days per week."
Now you're ready to jump-start your routine with some new tactics. Here are a few ideas:
Fast for one day each week. My colleague Jim, a former Marine, has kept his weight in check for years using this approach.
Let's say that Tuesday is your fasting day. From the time you go to bed Monday night until the time you wake up Wednesday morning, eat or drink only calorie-free foods such as coffee, tea, or diet soda.
The rationale: Rather than trying to cut back a little each day, save a whole day's worth of calories all at once. If your usual daily calorie intake is 2,100 calories, for example, you can fast for one day and cut as many calories as you would by trimming 300 calories a day for a week.
If you are diabetic or have other health problems, check with your health care provider before trying this.
Have fun while you exercise. We got a Wii Fit for Christmas, and the whole family has been stretching and working up a sweat while practicing yoga and jogging in the bonus room on these cold days.
Send yourself on a culinary vacation. This is the time of year that I start making more salads - beans with crushed pineapple and cayenne pepper, papaya with fresh lime juice, fruit salad with shredded coconut.
Low-calorie salads and sides that make me think of palm trees and sunshine when it's cold and dark outside are a nice diversion and a healthy substitute for leftover cookies and candy canes.
Shake up your weight loss routine with some smart, bold new approaches this year.
Suzanne Havala Hobbs is a licensed, registered dietitian and clinical associate professor at UNC. Send questions and comments to suzanne@onthetable.net.
