But, some people are not wired to write down every thing in a journal every day. If you are this type of person, you have to come up with a way to track what you eat.
You could write down what you eat for a few days until you get the hang of your new meal plan. And, so goes the never-ending process of making adjustments as you continue to improve your body and health.
In a National Institutes of Health (part of the U.S. Department of Health and Human Services) article, “Making Your Resolutions Stick, How to Create Healthy Habits,” Dr. Linda Nebeling gives the following advice:
“One challenge with New Year’s resolutions is that people often set unrealistic goals. They can quickly become frustrated and give up,” says Nebeling. “Any resolution to change needs to include small goals that are definable and accompanied by a solid plan on how you’ll get to that goal.”
These are my recommendations on how to be realistic and attain your goals:
1. Focus on fat loss and health. Don’t buy into the deception of quick weight loss infomercials. These companies keep getting richer and people keep regaining weight!
You will see your body lean out as you build muscle mass. Your body also shrinks because muscle takes up less space than fat. Your metabolism will speed up, you will begin to lose weight and it will stay off.
2. Establish healthy eating habits that you can maintain over time. Anyone can lose 15 pounds in 10 days by starving. But, that kind of calorie restriction cannot be maintained. You would regain the lost pounds as soon as you began to eat regularly again. Your daily calorie needs should be based on your metabolic rate, activity level and goals.
3. Never stop exercising. Its unrealistic to think you can become lean and healthy without regular exercise and an active lifestyle. Build muscle mass. You won’t get bulky! As a woman, you would have to lift very heavy weights for a long time to get bulky.
And, don’t go overboard on cardio exercise. Too many long, slow cardio sessions (like 60 minutes) will waste away your precious muscle mass. Interval cardio sessions work better to burn fat.