Resolve to Be Healthy
It is hard to break habits. Here are some tips to help you make resolutions you can keep:
Take some time to think and plan. Spur-of-the-moment resolutions don't last.
Set a specific, achievable goal (for example, "I will lose 5 pounds by spring.")
Don't expect too much too soon. It will take awhile to develop new, healthy habits.
Have a strong commitment to make the change. Ask someone to join or support you.
Plan coping strategies to deal with problems when they come up.
Take Weight Off for Good!
In a recent study on weight loss, researchers tried two approaches. One group followed a low-calorie diet (1,200–1,500 calories a day). A second group did the same but added 30-plus minutes of walking daily. A third group followed similar eating habits but walked 60 minutes daily. While both groups lost similar amounts in the first six months, the difference after two years was remarkable. Those who were most successful in maintaining a weight loss of at least 10 percent of their initial body weight were those who exercised at least 60 minutes each day.
How Much Is a Serving?
Learn to recognize a standard serving size. It might keep you from overeating.
1 slice of bread
½ English muffin
½ cup rice or pasta
½ cup fresh fruit
1 cup salad
1 thin slice of cheese
2 tablespoons peanut butter
Read more at: http://www.win.niddk.nih.gov/publications/justenough.htm.
Ask the Wellness Doctor
Q: How can I fit an exercise plan into my busy work schedule?
A: Busy schedules are a challenge for many people, maybe most. Find thoughts that help at: www.wellsource.info/wn/ask-NoTime4Exercise.pdf.