A Dietitian’s Post Holiday Scale Down

If the scale didn’t work in your favor over the holidays, and your weight is now a “resolution,” you aren’t alone. Not surprisingly, the weight loss industry sees its biggest peak right after the New Year begins. As a registered dietitian and personal trainer, I am about to enter the busy season! Here are my suggestions to get you started right now!

  • Determine one main goal for yourself. If it is a weight loss goal, that is fine.  If it is a goal to improve your health, have it be specific, such as “I will reduce my cholesterol by 20 points,” or “I will fit into my next size down.” Have a date for completion. Write the goal down in your calendar. It is proven that recording your goals makes you much more likely to be successful.
  • Write down what you eat for one week. I know I’ve said it before, and you’ve read it all over the place. That is for a good reason. Try it, and you’ll see…it works! Becoming aware of our unhealthy (and healthy) habits is the first step to changing (and maintaining) them.
  • After using your journal for one week, decide on three main areas of concern. Form some mini goals to change those behaviors. Some mini goals might be:
  1. Plan my dinners for one week, in writing.
  2. Avoid eating out for lunch for one week.
  3. Eat at least 30 grams of protein by lunch time.
  • Exercise every day for one week. Knowing that the amount of time doesn’t matter makes the daily exercise goal more achievable. Getting going is easier when you don’t have the pressure of a certain amount of time. You will likely surprise yourself by exercising more total minutes per week because starting to exercise is the hardest part. You are likely to continue exercising longer than you thought once you actually begin.
  • Don’t put it off any longer. Even though this blog isn’t posted on a Monday, don’t wait for Monday! Starting in the mid-week makes the week go faster. You will gain momentum and continue.
  • Lastly, but most importantly, believe you can do it. So many people tell me, “This isn’t that hard,” and it’s not, once you get going. It’s the beginning that is so challenging.