Setting resolutions that work
Get this: 30% of all New Year's resolutions are broken before February, according to a poll by the time management firm Franklin Covey. "People tend to fall off the weight-loss wagon so quickly because their goals are unrealistic,", a registered dietitian based in New York City. "When people feel as though they've failed, they tend to throw in the towel for good instead of giving their resolution another shot." Here, four of the nation's top diet experts reveal common weight loss resolutions that almost always backfire.
01."I want to lose 20 pounds"
"Dropping 20 pounds is a great long-term goal, but dieters tend to fall off track when they have such a lofty resolution," .
Revised resolution: Lose 1 pound per week
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," . "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."
Revised resolution: Lose 1 pound per week
"Instead of taking on such a big task, focus on losing one pound a week by setting small diet and exercise goals," . "For example, resolve to pick skim dairy over whole and pledge to work out 30 minutes, three times a week. You'll be surprised how small tweaks can result in major change."
02."I'm going to try the ________ diet"
Fill in the blank with any fad diet and you're doomed for failure. A typical diet-of-the-moment requires cutting out one or more major food groups, like fruits, grains, or meats. That's simply unhealthy and can also prove overwhelming, .
Revised resolution: Eat lean protein and veggies at every meal
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, .
Revised resolution: Eat lean protein and veggies at every meal
A well-balanced and properly portioned eating plan that includes a variety of produce and lean meats (and the occasional sweet treat!) will always be the ticket to long-term weight loss, .
03."I'm going to stop eating at restaurants"
Nixing a night out with friends for the sake of your diet is no way to live, You'll only wind up frustrated and will be more likely to fall off the wagon.
Revised resolution: Order smarter at restaurants
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests . In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed,".
Revised resolution: Order smarter at restaurants
"Before dining out, have 10 almonds or an apple so you don't arrive ravenous, and then start with a small salad," suggests . In a 2004 study published in the Journal of the American Diet Association, Penn State researchers found that women who started a lunch with a salad consumed up to 12% fewer calories than those who skipped the first course. "Choose a light appetizer as your entree and have the bread basket removed,".
04."I'm going to eat 900 calories a day until I lose the weight"
Sure, severely restricting your calorie intake will spur weight loss, but you'll gain it all back as soon as you start eating normally again (not to mention that starving yourself is dangerous). "This is often the attitude of yo-yo dieters, who go from a size four to a 12 and back again, seemingly overnight,".
05."I'm going on a juice cleanse"
After a holiday binge, a detox may seem like a good idea, "but an all-or-nothing approach to weight loss will ultimately fail," says Lisa DeFazio,RD, a celebrity nutritionist based in Los Angeles.
Revised resolution: Do a mini-cleanse
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. "Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish," suggests DeFazio.
Revised resolution: Do a mini-cleanse
Jumpstart your weight loss plan with a two-day, 1,200-calorie juice cleanse instead. "Replace breakfast and lunch with a fresh vegetable juice or a protein shake and eat a balanced dinner of whole grains, vegetables, and a lean protein like chicken or fish," suggests DeFazio.
