It's Jan 1st. Do you know where your scale is ?

Resolving to loose weight is easy. Sticking with your diet is hard.

Have a Happy New Year !


http://www.nola.com/health/index.ssf/2010/01/post_18.html

It's a new year: Do you know where your scale is?
By Molly Kimball, The Times-Picayune
January 06, 2010, 11:28AM
If you’re like most people, it’s directly underfoot, the first few days of your annual New Year’s resolution to lose a little (or a lot of) weight.

It’s a safe a bet that Jan. 1 is the single biggest dieting day of the year — and just as safe a bet that by Jan. 31, most of those dieters are back to their old eating habits.

But you swear this year will be different. This year, you’re going to take that weight off and keep it off, right?

Not without a plan, you’re not. Which is why, for the next five Fridays, I’ll give you a step-by-step guide to turning your resolutions into results.

I’ll arm you with knowledge and heighten your awareness of your habits and tendencies. I’ll show you how to develop a personalized nutrition plan, and provide you with the necessary resources to help you meet your weight loss goals.


The Times-PicayuneIf you’re not ready to make these changes right now, I understand. Just clip and save these five columns for later. Because it doesn’t have to be January for you to make a positive change in your life.

Those of you who are ready for a change should start by using these first days of 2010 to focus on understanding your eating and drinking behaviors, and setting realistic, attainable goals.

Reflecting on your past weight loss failures can be tough — it’s never easy to acknowledge our flaws. But you can’t keep doing the same things and expecting different outcomes. Wishing doesn’t burn calories. If you want to change your body, you have to change your routines.

So what are your weaknesses? What are your behaviors or habits that can use the most improvement?

Think back to what has prevented you from losing weight over the years. It could have been major life-changing events (a move, a marriage, a divorce, a hurricane or flood), or recurring situations (sporting events, vacations, parties). Even certain times of day can provide an extra challenge (post-lunch sweets, after school snacks, late-night munchies). Or you may be emotion-driven, using food as a distraction from feeling stressed, lonely, or bored.

Identifying these triggers, and taking action to modify your behaviors and reactions, are keys to preventing a repeat of past weight-loss efforts.

For example, if you know that trouble hits when you don’t have dinner planned — so you order pizza, again — then lay out a dinner plan for each night and stick with it. It may be as simple as cooking extra on the weekends, then portioning it into meals for the following week.

If you’re not handy in the kitchen, take some time to peruse the menus of neighborhood restaurants to identify a few healthy take-out options to rotate into your weekly dinner schedule.

If your big downfall comes in the evening when you’re tired and can’t resist a pantry full of snacks, talk with your family about not bringing the stuff into the house in the first place. Not an option? Ask them to stash their treats in another place, out of view.

Once you’ve recognized your obstacles and barriers, decide what specific changes you’ll make to maximize your odds of achieving your goals.

Making your goals realistic is a fundamental component of any successful weight-loss plan. No matter how diligently you follow a nutrition and exercise regime, you’re setting yourself up for failure if your goal isn’t attainable.

So think back to when you were in the best shape of your life. How many years (and kids) ago was that? Point being, is it reasonable to expect your body to return to that size, shape, or level of fitness? If so, go for it! But if not, you may want to rethink your plan, set a more modest initial goal. When you reach this preliminary target, re-evaluate to determine your next goal.

Once you’ve set your sights on a particular goal, it’s time to figure out how you’re going to achieve it. Step by step. Literally.

It’s not enough to simply decide that you’re going to exercise more and eat less. What kind of exercise will it be? How many days a week? And when are you going to fit it in?

And just how are you going to eat less? By eating smaller portions? Cutting back on starches at dinner? Snacking less after dinner?

Make sure that you have realistic expectations of success, on a daily, weekly, even monthly basis. Your pounds lost may not be in the double digits each week like they are for the contestants on “Biggest Loser,” but you’re probably not working out full-time like the show’s contestants, either. And thankfully so. Who wants to miss out on time with family and friends — or partying it up for the Saints games — to work out like crazy?

So what’s a realistic goal in terms of the number on the scale? One-half to two pounds per week.

I know, it sounds sloooow. But look at the big picture: You can expect a loss of 12 to 24 pounds in the first three months. By month six, you could be down 50 pounds.

But the number on the scale is just one way to measure your progress, and it’s often not the best way.

If you’re incorporating strength training into your workout regime, you’ll be getting stronger. This newly-developed muscle mass will show up as weight on the scale, so the number on the dial may not reflect the full amount of fat lost.

Instead, go by how your clothes fit. If your jeans are getting looser by the week (even after washing and drying), who cares what the scale says? You know that you’re losing body fat, and that’s all that matters.

Another option is to measure your body fat. One of the most accurate tests is a DEXA (dual energy X-ray absorptiometry) full-body scan. The cost is usually about $100 to $150 and is conducted at facilities like research centers and hospitals.

Many fitness centers offer a body fat assessment using skin-fold calipers. Though not as accurate as a DEXA scan, it’s far less pricey, and it will at least give you a starting point. Two things to keep in mind: The accuracy of a skin-fold test depends on the skill of the tester, and results can vary from tester to tester, so try to have the same person measure you each time.

Body fat scales, though generally not noted for their accuracy, are one of the most convenient ways to track the of loss or gain of body fat. Since results vary depending on our hydration status and food intake, it’s best to use the scale at the same time of the day, under consistent conditions (such as first thing in the morning, before breakfast).

Whichever method you choose, tracking your progress will let you know if your plan is working, or if it needs some more tweaking. And reading the results will help you stay motivated to continue with your new lifestyle.