If you’re looking to lose weight after an indulgent holiday season, you’re not alone. A 2012 survey estimated that the number of American adults who are dieting jumps from 34 million during the holidays to 50 million in the first two weeks of January. Use these tips to stay on track and meet your weight loss goals.
1. Set A Realistic Goal
Think about what you can reasonably expect to be able to lose given your routine, lifestyle, upcoming trips and parties and so on. Setting goals that are too lofty can hamper long-term weight loss.
3. Expect Success And Fight To Stay Positive
Weight loss can be as much a mental game as a physical one. Successful weight loss is associated with positive expectations. Imagine yourself meeting your goals and remind yourself of all the great reasons you’re making the effort to lose weight.
4. Sub Smartly
Almost every favorite dish can be made healthier with a substitution. Try trading avocado or unsweetened applesauce for butter and vanilla for sugar.
5. Picture Yourself Eating Something
Research shows that picturing yourself eating a particular food can decrease our desire to eat it.
6. Keep A Diary
Successful weight loss and food diaries are a match made in heaven -- research shows that recording what and when you eat aids in losing weight. If you’re more likely to tap on your phone than scribble on a pad, move your food diary to a mobile or desktop app. Research has shown that using online tech to track progress aids weight loss efforts.
7. Burn Fat
Short, intense bouts of exercise like tabatas can help reduce body fat and provide a powerful workout in a short time.
9. Savor Every Bite
Eating slowly gives your body a chance to feel full, making it less likely that you’ll overeat.