Monthly Archives: January 2014

A New Year – Set Health Goals

Some call the very first Monday to follow New Year’s Day “Blue Monday” and it may be the most depressing day of the year. IMG_1799After the glow and excitement of the December holidays wears off, reality sets in – with the new year, comes new bills, and it’s back to work, and gee…what about those New Year resolutions! You may be thinking, “Do I have any idea how I’m going to get to Rome in May? And those 20 pounds I want to lose by June – oh boy, does that mean I have to give up my grande coffee drink? How can I find the motivation to really accomplish what I want?”
Well, maybe Rome may have to wait, but your weight and your health are in your hands. Nothing succeeds like success, and we’re not just saying it – research tells us this is true! Depending when you start your weight loss program, when you have some noticeable success early on, then you’re more likely to continue. Results from a randomized trial (where one group used one weight loss plan, and another group used a different one), early weight loss (at least 2 pounds weekly during the first 3 weeks) was predictive of sticking to it over time.
Each person loses weight differently, depending on how many calories they need to maintain their current weight and how many calories they consume and burn daily

IMG_3132. Although some will say it’s all about total calories, there’s also science that says that all calories are not equal. Calories from simple, refined carbohydrates like juice, white flour and sugar are quickly absorbed. Whole foods contain fiber, which helps promote stable blood glucose. Lean protein is also satiating, and even if you don’t eat meat, plant proteins from legumes and whole grains are also great sources of fiber. In less than three months, you can lose 10 pounds – or more. Keep up that pace – losing too quickly means you’re likely to regain it: two pounds weekly is just about ideal. If you’re hungry and you’re losing more than 2 pounds weekly, it’s a sign that you need to up your calories to sustain your nutrition and motivation. Remember, it’s one day at a time, one pound at a time toward your healthy weight.