Losing weight is one of the top goals for people who make New Year’s resolutions. Experts say a large percentage of people throw in the towel within the first 30 days. In order to lose weight in the New Year and not be derailed from the right track, it’s important to come up with a doable weight-loss plan. Successful dieters who have kept weight off say it’s impossible to separate an overeating problem with other emotional and psychological challenges. People achieve weight loss as part of a balanced lifestyle that includes healthy eating, exercise, rest and relaxation. To prevent rebound weight gain, it’s important to avoid four common traps that trip up even the most determined dieter.
Enjoying the ‘Last Supper’
A lot of dieters insist on having one last binge before starting their diets. Most people start a diet on the first day of the year or on a Monday after eating out over the weekend. However, it’s easy to fall into a pattern of dieting Monday through Thursday and then binging on the weekend. Also, it’s more difficult to lose weight and keep it off if a dieter gives herself permission to overeat during the holidays, birthdays and special occasions. It’s better to enjoy just a few small bites of any treat every day as opposed to getting in a starvation and binge pattern.
Skipping breakfast
Successful dieters who belong to the National Weight Control Registry (NWCR) say they eat breakfast most days of the week. People who belong to the registry have maintained a weight loss of more than 30 pounds for at least one year. Several research studies have shown that people who skip breakfast end up eating more the rest of the day. It’s critical to include breakfast in a weight loss plan for the New Year.
Relying on exercise alone for weight loss
Another common trap dieters fall into is thinking they can lose weight with exercise alone. Fit people need a healthy diet in order to fuel their workouts. When picking an exercise program for the New Year, pick something that is convenient and inexpensive, like exercise DVDs, to avoid excuses. Don’t fall into the trap of consuming three times as many calories after an exercise session. Eighty-nine percent of the people who belong to the NWCR say they combine exercise and diet to keep weight off.
Depending on other people
In order to lose weight and keep it off, a person has to take self-responsibility. People who will only work out with an exercise buddy, sister or friend may end up missing many workouts. Although weight-loss support groups work for some people, they can also become a crutch. No one can stop a dieter from nibbling on cookies at bedtime, especially when they hide food or lie about what they are eating. Instead of asking a spouse to keep them accountable, dieters can stay on track with an eating journal or diet blog. Also, step on the scale every day to stay aware of fluctuations in weight.
It’s a lot easier to lose weight gradually by incorporating healthy habits than it is to go on a crash diet. While it’s fine to occasionally splurge, most dieters find it easier to stick to the same kinds of healthy foods every day. People are more likely to stick to a diet if they don’t feel deprived. Therefore, the logical solution is to find enjoyable activities that burn calories as well as tasty foods that also happen to be low in fat or calories.
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