natural to reflect on the past year and set goals for the
upcoming year. The new year is fresh, unspoiled and full
of promise. Improving our health by diet and exercise seems
a reachable goal at the beginning. Without a solid plan,
its easy to lose focus on these shiny new goals and
watch them fall into a dismal list of things unattained.
Here are some tips to keep you on the positive side of your
new years resolutions:
Try to set reachable goals. By choosing
attainable goals, youll be more likely to stick to
For weight loss, 2lbs a week is about
the limit on how much actual body fat can be lost. The rest
is water loss. Small changes can make a big difference.
It might seem counter-productive at first,
but snacking can actually ease hunger and over-eating.
Choose one food that you abuse and substitute
something healthier. If you eat tortilla chips as a snack,
try a hand full of peanuts instead. Theyll satisfy
your hunger and stick with you longer.
Give yourself a snack in the mid-morning
and the mid-afternoon to cut your hunger at meal-times.
A small snack at 4 p.m. can ease your hunger going into
dinner. If you wait to eat until you are famished, chances
are youll eat more when you finally get to sit down
to the table.
Traveling can disrupt the best intentions.
When traveling, pack a snack that you can easily access
so you stick to a more normal eating routine. This little
bit of preparation can keep you from grabbing something
on the fly that you will regret later.
Eating out can throw you off your diet.
If youre going to dinner at a friends house,
eat a little snack before you leave home. If you eat a gluten-free
diet, youll be letting your hostess know your diet
boundaries. A small serving of your friends gluten-free
cooking efforts made on your behalf wont ruin your
diet and youll come off much less tedious as a guest.
The same kind of small snack before dining out will help
you make healthier choices when choosing from the menu.
That snack will also come in handy if you eat a gluten-free
diet and have a limited choice from the average restaurant
For exercise, the same goal-setting guidelines
can ensure your success.
If youre very busy with work or
family, plan accordingly. If you feel overwhelmed with your
schedule, planning an elaborate training program at the
gym might set you up to fail. Maybe you can get up just
a little earlier three days a week for your workout. Or
use your lunch hour for a quick and efficient workout, then
eat your lunch at your desk. Even a brisk walk during your
break can make a difference. Small changes can pay off in
big health benefits. There is strength in numbers. Enlist
co-workers to exercise with you. Youll enjoy your
workout and inspire each other to stick with the program.
As you plan your goals for the upcoming
year, keep in mind that smaller is usually better. With
a realistic approach to diet and exercise, you can sail
into Spring with a much-improved sense of yourself.