Can you believe it? We’re more than halfway through 2010. It’s time for a reality check. Have you been successful at keeping that New Year’s resolution to get healthy and lose weight? If your answer is “No,” don’t fret—it’s never too late. You can do it. Here are my best five tips to guide you.
Become a chef—Dining out frequently is a surefire way to pack on the pounds. Even practicing the best of intentions, it is very difficult to control what you are consuming. Most restaurant foods are laden with hidden diet saboteurs, not to mention that the portion sizes are often enormous.
Preparing your own meals allows you to control what and how much you eat. Here are a couple of useful cooking guidelines: Consume at least one meal per day of predominantly raw fruits and vegetables. This helps ensure that you get the most nutrients from your food.
Also, view your plate like a pie chart with two-quarters of the pie comprised of vegetables (raw or steamed), a quarter with lean protein, and a quarter with a healthy starch such as amaranth, quinoa, faro, or sweet potatoes. It can be difficult to find the time and energy during the week to cook, so it can be helpful to prepare your food staples for the following week on Sundays.
Write it down—There are two areas that are important to keep track of: Keep a daily food journal and put your health-related goals on paper. You are less likely to overeat or indulge on those “forbidden” foods if you keep a written journal of your diet.
To make this an even more powerful aide (or stronger deterrent), commit to sharing your journal with someone on a weekly basis (ideally someone you have teamed up with). By writing down your goals, you send a flag to the subconscious mind that these thoughts are important. Make sure that your goals are specific, measurable, and realistic.
The next step is to write down eight action steps (four nutrition-based and four fitness-based) that you can take in the next thirty days to achieve those goals. Set out to tackle one of each per week. At the end of the month, reward yourself (get a massage, new workout outfit, or pedicure) for accomplishing these actions.
Repeat this process every month until you reach your goal. Keep these papers and read over them periodically. They will serve as a wonderful reminder of all of your hard work and accomplishments and how far you’ve come; they can also be inspirational at times when you’re feeling unmotivated or discouraged.
Be honest—It’s essential to be honest with yourself, reflect on your past obstacles, and set yourself up for success. While I would love to keep a bag of chocolate-chip cookies in my pantry and eat just one serving at a time, history has proven this to be a challenge (if not impossible!). Instead of sabotaging myself and making myself feel like a failure after I devour half of the bag in one sitting, I have opted to just stop keeping them in the house. This doesn’t mean I don’t ever eat cookies. I just have to go to the market to buy a single serving when I want one; a bonus is that most of the time that just seems like way too much effort. You get the idea: create an environment that aids your process.
Don’t be a commitment-phobe—A financial commitment, or commitment to something or someone is a great way to ensure you stay on track. Financially committing to a personal trainer, nutritionist, or weight loss group, or purchasing a group of training classes, can help you adhere to your goals.
Having a workout or diet buddy has also been shown to help. You will be less likely to skip that early morning workout if you know that you promised to meet your friend at the gym. Registering to participate in a race or event is also an effective way to keep you focused. Many of these events are affiliated with training groups, such as Team in Training, which offer additional support and guidance; they also often give you the option of raising money for a cause you find important.
Create a home gym—It’s helpful to have a few exercise staples at home for those days you can’t get to the gym. I recommend purchasing one or two of the following items: Two pairs of weights (one heavy and one light), a stability ball, exercise bands with a door attachment, a TRX Suspension Trainer, and a great exercise DVD. (For specific recommendations, visit my website at fftraining.net.)
Remember, whether you think you can or can’t, you are right. Believe in yourself!
Ami Jampolis has an M.S. in exercise physiology and is owner of Focus Fitness personal training in San Mateo, FFTRAINING.net, 415-250-2953.
