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How fiber helps you stay regular

Fiber is an essential part of our diet, even though it is not a source of nutrients, vitamins, or minerals. Dietary fiber comes primarily from plants and is essentially the part of the plant that can’t be digested.

What fiber does is add bulk to keep other foods moving through the digestive system. Fiber also holds water, which softens the stool for easy elimination. There are two types of dietary fiber and both contribute to proper bowel function:

• Soluble fiber forms a gel-like substance in water. It helps soften stools and restore regularity. Oats, beans, peas, many types of fruit, and psyllium are good sources of soluble fiber.
• Insoluble fiber does not dissolve in water and moves through the digestive system largely intact. It helps keep you regular by bulking up the stool. Good sources include wheat bran, whole-grain foods, and many vegetables

The secret to getting enough fiber is to eat a well-balanced diet each day that includes a variety of foods containing soluble and insoluble fiber.

Fiber helps you get regular and stay regular by helping you have regular bowel movements, which can mean three a day or three a week depending on the person.

Here are some other helpful hints on how to achieve and maintain regularity:

• Eat well-balanced meals at the same time each day
• Drink six to eight 8-ounce glasses of fluids a day
• Exercise regularly
• Establish regular toilet habits


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The many health benefits of a high-fiber diet

Fiber is good for you! A diet that’s high in fiber is important and ca provide benefits that last well into the future.

Fiber helps to promote normal bowel function and helps prevent the straining from constipation that can lead to diverticular disease and hemorrhoids. Along with helping you maintain regularity, a high-fiber diet may help:

Lower blood cholesterol levels and reduce the risk of heart disease, when part of a diet low in saturated fat and cholesterol

Reduced blood glucose levels after meals

Reduce hemorrhoid symptom severity during bowel movements

Alleviate the symptoms associated with diverticulosis

The average American consumes only about half of the recommended amount of fiber each day. The good news is that adding fiber to your diet is easy.


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Weight Loss Company HMR Shares Top Dieting Mistake and How to Avoid It

“When you let yourself get hungry,all bets are off, and the diet is over.”

Boston, MA (PRWEB) December 27, 2011

As millions of dieters resolve to lose weight in the New Year, it can be helpful to know what NOT to do as you start a new diet. According to HMR (Health Management Resources) the lifestyle weight management company with programs in hospitals, universities, and medical centers across the country, the biggest mistake dieters make is to use the popular diet strategy to simply “eat less”.

According to Rick Riess, Director of Behavioral Medicine for HMR, “The idea of eating less is one of the biggest dieting myths that exist today.” He says, “If you follow that advice, chances are you’re going to feel deprived and hungry. And when people are hungry, they go for the quickest food they can find, which in most cases will be higher calorie.”

He adds that, “It may be possible to muscle through being really hungry and stick to your diet, but for every time someone does stare down the cookies, or the chips, pizza, candy, etc., there are countless time when the cookies win. When you let yourself get hungry, all bets are off, and for that moment, the diet is over.”

The good news is that dieting doesn’t have to be that way. Riess says the research is clear. Instead of simply trying to eat less, you can eat more, a lot more, of lower calorie, higher volume foods such as fruits and vegetables that will fill you up without the calories adding up. Being full makes it a lot easier to resist temptations to eat off the diet, and as a result, you lose more weight.

He adds that it’s possible to eat a lot of food and still lose weight. He says, “It’s much more important to change what you’re eating than it is to try to change how much you’re allowing yourself to eat.”

He offers the following examples:

Breakfast: Instead of a 3 oz. donut for about 350 calories, have a weight-loss shake with a cup of strawberries blended in. You’ll feel more full with almost a half-pound of food, for only 200 calories.

Lunch: Instead of a fast food burger and fries (940 calories and about 14 oz. of food) have a low calorie packaged entrée with two cups of vegetables for 20 oz. of food and only 320 calories.

Dinner: Instead of a Fettucine Alfredo (3 cups of food with around 1,300 calories) have the same amount of whole wheat pasta with a low-fat marinara sauce, and add at least a cup of vegetables. You’ll be eating the same amount of food, but saving around 800 calories!

HMR is the leading provider of weight loss treatment services to the medical community, offering in-clinic and at home lifestyle/diet programs, and a line of low-calorie, high volume meal replacements including shakes, entrees, and cereal. For more information visit HMR online or go to HMRdiet on Facebook, Twitter, or YouTube.

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Mariah shows off 14kg weight loss

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Five weeks after the birth of her daughter Scary Spice plans to lose 15 kilos with Jenny Craig.




Eat Fit Food Ambassador Lara Bingle opens up about her sexy new fuller figure at a Bondi Beach function.





Mariah Carey, Jenny Craig

Showing off her 14kg weight loss … Mariah Carey in the new Jenny Craig commercial.
Source: Supplied




SHE’S lost at least 14kg since the April birth of her twins and it shows.


The 41-year-old singer Mariah Carey is confident enough about her toned stomach to show it off in a new advert for her weight loss system, Jenny (formerly Jenny Craig).

Pictures: Mariah Carey

Magazine’s con job on Mel B’s weight loss

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She appears in a black bandeau top and sultry black skirt with thigh-high slits in the advertisement.

She sings a new version of her 1991 pop hit, Make It Happen, while Jenny users announce how much weight they’ve lost on the program.

Mariah, who urged her Twitter followers to watch the new commercial today, announced her role as the company’s Brand Ambassador back in November.

She had gained 14kg after the April birth of twins Moroccan Scott and Monroe and felt pressure from the media to shed the weight quickly.

“If they want to rag at me for looking like a huge boat, like that wasn’t my fault, I couldn’t help it,” she told ABC News.’

“Carrying two human lives inside me and doing the best I could. What am I going to do?”

She started using the Jenny system herself in July; she credits the programme for 14kg of her weight loss and 18kg to the water weight she shed from her pregnancy.

“I’m proud of how hard I worked to get my body back,” she said on OWN’s Rosie Show. “I had to do this for me.”

She discussed her reasons for signing on with the company in a statement.

“As an artist, I use my voice to entertain. But, today I want to use my voice to draw attention to a serious matter,” she said.

“Two-thirds of the country is placing themselves at risk for heart disease and diabetes. Largely, that is due to unhealthy eating patterns and lack of physical activity.”


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Want to Lose Weight? Mix It Up; Study Finds Variety is Key to Motivation


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COLLEGE PARK, Md., Dec. 26, 2011 /PRNewswire/ — While working as a part-time personal trainer as an undergraduate student, Jordan Etkin created exercise plans with lots of variety for new clients. The approach helped engage and eventually hook her clients into increasingly self-motivated and less-varied routines.

“To keep beginners committed to a goal and coming back to me, I found it effective to mix different exercises, with little repetition, into their sessions. As these clients progressed, they were satisfied with less variation and more repetitions in exercises they became comfortable with,” Etkin says.

As a Ph.D. candidate in the University of Maryland‘s Robert H. Smith School of Business (www.rhsmith.umd.edu), Etkin has applied her exercise-training insight to analyzing how consumers choose weight-management products to get in shape.

The results are in “The Dynamic Impact of Variety among Means on Motivation,” to be published in the Journal of Consumer Research in April 2012.

With her Ph.D. advisor, Associate Professor of Marketing Rebecca Ratner, Etkin tested her theory on undergraduate students in a set of related studies involving fitness goals and variety packs of products such as flavored Power Bars, protein powders, gels and shakes.

People who said they weren’t making much progress toward their weight loss goals found that using many different kinds of products spurs their motivation levels. The opposite resulted when they were closer to their goals. Once they were close, less variety did a better job at keeping people on track.

“When they’re far from their goals, consumers want variety. It helps them feel more confident by giving them many distinct ways to pursue their goal,” says Etkin.

As the consumer closes in on the goal – for example, those last five pounds ­– he or she is more motivated to work harder and is also willing to pay more for a set of products that is less varied. Such willingness to spend – a secondary effect of motivation in both stages of consumer behavior in the study – is a big plus for retailers. And Ratner suggests a simple approach for them to capitalize further.

“It would make good sense for retailers and marketers to target the new year, when many people have set new goals, as a time to emphasize ‘how many’ different options – or ‘how much’ variation within a particular product – they provide for people to meet their goals.”

Etkin’s assertion that variation affects weight-loss consumers further stands to affect marketers and retailers in their approach to selling products to consumers and to the messaging they include on packaging, in stores and in advertising.

In offering advice to consumers struggling to kick-start and sustain a regimen, Etkin draws on her fitness trainer perspective and her research. “Embrace the idea of variation – experiment with different products until you feel as if you are close to attaining your goal, whether it be weight loss or muscle development,” she said. “If later you feel that a shake is more palatable and a more effective way than a protein bar or other products, then you are on track to committing to a less varied plan and attaining your weight loss goal.”

If you’re the consumer new to weight-loss products and deciding it’s time to shed about 25 pounds, envision yourself in the gym as a new fitness client of Etkin. She may start you on a highly varied cross-training workout, rotating from the treadmill to sets of crunches, bicep curls, and leg curls, and over time, as you lose weight, she may tailor your program to include more similar exercises. Likewise, you should approach a nutrition program with different types of protein shakes, powders, and bars. As the pounds begin to disappear, you’ll likely identify and feel confident about a narrowed variety of supplements that work best. If so, you’ll know you’re on track to reaching your goal.

About the Robert H. Smith School of Business

The Robert H. Smith School of Business is an internationally recognized leader in management education and research. One of 12 colleges and schools at the University of Maryland, College Park, the Smith School offers undergraduate, full-time and part-time MBA, executive MBA, MS in business, PhD and executive education programs, as well as outreach services to the corporate community. The school offers its degree, custom and certification programs in learning locations in North America and Asia.

For more information, contact jetkin@rhsmith.umd.edu or call Greg Muraski at 301-892-0973.

 

SOURCE Robert H. Smith School of Business

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Weight Loss Planner: What not to eat

Fast food has a place in the hearts of human everywhere, but should it have a place in their bellies? It’s not always easy to know exactly how unhealthy a menu item is, and with the constant barrage of advertising and inviting smells wafting through car windows, avoiding fast food isn’t just impossible – it’s unreasonable.

But that doesn’t mean there isn’t fast food fare that should be avoided at all costs.

David Zinczenko, author of the bestselling “Eat This, Not That!” book series created a list of the “Worst Fast-Food Meals in America,” which calls out the worst caloric offenders at major fast-food chains across the U.S.

To determine the worst-of-the-worst list, Zinczenko evaluated calorie counts but also considered other nutritional values such as fat, saturated fat, sodium and added sugar.

Topping the 2010 list is the Quizno’s Tuna Melt with Cheetos meal, which contains a whopping 1,900 calories. According to Zinczenko, that is the equivalent of nearly eight McDonald’s hamburgers.

  • Domino’s Chicken Carbonara Breadbowl Pasta (1,480 calories)
  • McDonald’s Big Breakfast with Large Biscuit, Hotcakes, margarine and syrup (1,370 calories, 46 g sugar)
  • KFC Half Spicy Crispy Chicken Meal with Macaroni and Cheese, Potato Wedges and Biscuit (1,660 calories, 5,050 mg sodium)
  • Burger King Large Triple Whopper with Cheese Value Meal with Fries
    (1,790 calories)
  • Quizno’s Tuna Melt (Large) with Cheetos (1,900 calories, 145 g fat)
  • Wendy’s Triple Baconator Combo Meal with small fries and small coke
    (1,850 calories)
  • Dairy Queen Chicken Strip Basket (6-piece w/Country Gravy) (1,640 calories)
  • Hardee’s Loaded Biscuit and Gravy with Large Hash Rounds (1,530 calories)
  • Long John Silver’s Fish Combo Basket (750 calories, 12 g saturated fat)
  • Carl’s Jr. Double Guacamole Bacon Burger with Large Fries (1,590 calories)

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Celeb diets can mistreat your health

The start of 2012 will see tens of thousands of organisation and women reaching for a diet books in a new year frenzy to remove weight. The British Dietetic Association offers a word of counsel about following a celebrity-endorsed diet

IT’S that time of year again when, pressed to a gills from eating too many over Christmas, we start to expel around for get-thin-quick schemes.

Losing weight is one of a many ordinarily done – and damaged – New Year resolutions and scores of people will take impulse from their favourite celebrities and try to obey their thespian though impractical weight loss.

But Sian Porter, a dietician and mouthpiece for a British Dietetic Association, said: “Sadly, there is no sorcery wand we can wave. There is no consternation diet we can follow though some nutritive or health risk and many are charity a short-term repair to a long-term problem.

“It might be obvious, though if we wish to remove weight we need to eat a nutritionally offset and sundry diet with reasonably sized portions and bake off some-more calories than we consume.

“In brief speak, eat fewer calories, make improved choices and pierce a bit more.

“On a critical note, glamorous images of celebrities sate a daily media in all forms. These celebs have an army of people to assistance them to keep looking good, that is essential to their provision and copiousness of income to do whatever they consider it takes.

“You need to remember too, a lot of these images are airbrushed and retouched to give celebrities an unachievable physique picture that does not exist in genuine life, nonetheless many aspire to.

“Some people demeanour during these images and will try anything they consider will assistance them grasp a ‘perfect’ body.

“If we have some weight we need to lose, afterwards do it in a healthy, beguiling and tolerable way. In a long-term this will grasp a formula we are after.”

The British Dietetic Association has drawn adult a tip 5 misfortune luminary diets of 2011. . .

The Baby Food Diet

Celebrity fans: Lady GaGa, pictured, Gwyneth Paltrow and Jennifer Aniston, are reportedly fans of this diet.

What’s it all about? The diet calls for eating usually adult to 14 jars of pureed food or baby food each day or mostly pureed food or baby food, and one adult dish or pureed food or baby food instead of snacks.

BDA verdict: The Ga Ga should be for babies only. This diet works on apportionment control and theory what – limited calories – as a jar of baby food has really few. Although fruit and vegetables are enclosed they are pureed so have many reduction twine and texture. Chewing food is compared with feelings of generosity and satiety, so strech for an apple or a carrot rather than a jar. Also, how anti-social would we be defeat out your jars of baby food during a tip restaurant?

Raw Food Diet

Natalie Portman

Celebrity fans
: Demi Moore, Natalie Portman, pictured, and Woody Harrelson are reportedly fans of this diet.

What’s it all about? It’s a use of eating raw, underdone food and non-pasteurised and non-homogenised dairy products.

BDA verdict: A tender diet can be low in fat and calories though can also be low in calcium, vitamin D, iron, zinc, and protein. Many dishes can usually be eaten cooked, like rice, pasta, bread, potatoes, beans and pulses, so these are excluded. In fact some dishes are some-more healthful if cooked, like carrots and tomatoes. The diet is unsuited for profound women, children and other at-risk groups. It is time consuming, socially isolating and you’ll have an awful lot of nipping to do. For those who use beef in a tender diet, they put themselves during risk of food poisoning and gastroenteritis.

Blood Group Diet

Cheryl Cole

Celebrity fans
: Cheryl Cole, pictured Sir Cliff Richard and Courtney Cox-Arquette are reportedly fans of this diet.

What’s it all about
? This diet is formed on pseudo-science and claims opposite nutrients are damaged down in a physique formed on a blood type:

Blood organisation A – no dairy products authorised and a vegetarian-based diet;
Blood organisation B – a some-more sundry intake of food and a usually blood organisation means to “manage” dairy products;
Blood organisation AB – multiple of diets A and B (confused yet? Yes or no to dairy?);
Blood organisation O – high beef intake, no dairy, no wheat, no grains (think Atkins).

BDA verdict: Blood and persperate won’t make this work. Cutting out food groups is never a good idea, unless medically suggested to do so and with assistance creation substitutions from a dietitian. This diet could lead to poignant deficiencies, such as calcium. You remove weight on this diet since your calorie intake is really limited and this diet is not tolerable in a prolonged term.

Alcorexia or a drunk-orexia diet

Alcohol


Celebrity fans
: It is widely suspicion many tip models and other celebrities are fans of this diet.

What’s it all about? It’s when people eat really few calories during a day or week and consider they can save all a calories they haven’t eaten to binge splash alcohol. For example, if we foster a really low calorie (VLC) diet to follow a alcorexia diet, we could be banking around 1,500 calories a day, that afterwards gives we 10,500 calories to splash during a week.

This amounts to 45 pints of lager, homogeneous to 90 units a week; or 201 shots of spirits (201 units of alcohol); or 52 alcopops or 131 eyeglasses of red booze (26 bottles), that is homogeneous to 131 units.The protected weekly ethanol section intake is 28 units for organisation and 21 for women.

BDA verdict: Following a VLC diet alone is madness, as we will many positively not be removing a calories, vitamins and nutrients your physique needs to tarry and function. In addition, we will feel weak, sleepy have no appetite and will turn really irked really soon. Alcohol has small nourishment other than calories.
To do this in sequence to bank your calories so we can go and use them on ethanol is pristine stupidity and could simply outcome in ethanol poisoning and even death. The BDA has perceived a poignant boost in media calls about this diet and it is a worrying trend.

Dukan Diet

Kate Middleton

Celebrity fans: The Duchess of Cambridge (and her mom Carole Middleton), pictured, Jennifer Lopez, Katherine Jenkins and Gisele Bundchen, are reportedly fans of this diet.

What’s it all about? A difficult four-phase diet, that starts with a protein-only proceed and promotes weight detriment of around 7lb per week.

BDA verdict
: There’s positively no plain scholarship behind this during all. This works on restricting foods, calories and apportionment control again. Once again, slicing out food groups is not advisable. This diet is so confusing, really rigid, full of really French dishes that many Brits would run a mile from like rabbit and offal, and even Dr Dukan himself warns of a compared problems like miss of energy, constipation and bad breath.


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Chester County program aids patients with early-onset dementia

Nela Baker and Claudia Sequeira, a program assistant at Adult Care of Chester County, were playing a matching game called Memory.

It involved turning over cards with pictures on them – a grandmother, a clown, a windmill – in pairs and turning them facedown again. The object was to remember where the cards were and match pairs.

Baker’s failing memory had brought the two small, slightly built women together in a new program – likely the first of its kind in the region – for people with early-onset dementia. Officials at the adult day-care agency in Exton started the program last month because they believe a dark-haired, physically fit client like Baker has little in common with the creakier, gray-haired people in their 80s who typically populate such programs.

Dementia experts say they are seeing more younger people with Alzheimer’s disease and other forms of dementia as baby boomers age and doctors become more aware that these brain diseases can strike before age 65. Dementia that strikes before retirement age can be especially devastating for families still raising children and trying to work. Few special programs exist.

The announcement that famed University of Tennessee women’s basketball coach Pat Summitt, 59, had Alzheimer’s raised the profile of early-onset dementia.

The Delaware Valley chapter of the Alzheimer’s Association estimates that 294,000 people in this region have Alzheimer’s and that about 5 percent of them had early or young onset or symptoms before age 65.

At Adult Care of Chester County that recent afternoon, Sequeira cheerfully bent the rules so her patient would win. Again and again, Baker turned over the same cards. She sometimes tried to match different pictures. But, when the game was over, she had found all the pairs and Sequeira declared her the winner. Baker wanted to play again.

At home in Glen Mills, Baker probably would have just watched television, said her husband, Barry. He wanted her out of the house not only to give himself a break, but to give her some stimulation and social connection. He picked Adult Care of Chester County because he thought his wife needed more activity than she would get in programs geared toward the aged. “I wanted a place where they could really stimulate her,” he said.

Technically, Nela Baker, who just turned 72, might not qualify as an early-onset patient. She was diagnosed with frontotemporal dementia, which affects language skills and executive function more than memory, about five years ago and had symptoms before that. She barely speaks now, but is alert and physically strong.

She is the program’s first, and so far only, patient. Others are in the pipeline. The staff says Baker is too active to fit in its three groups for older people with dementia.

While there are support groups for younger patients and their families, Claire Day, vice president of constituent services for the Delaware Valley chapter of the Alzheimer’s Association, said she knew of no other day programs for young-onset patients or special programs in nursing homes.

Carol Steinberg, executive vice president of the Alzheimer’s Foundation of America, said she had heard of only a handful of special programs in the nation.

One of them, a day program at the Sid Jacobson Jewish Community Center on Long Island, was the inspiration for the new effort in Chester County. Connie Wasserman, assistant executive director, started it in 2005 when she had little to offer a 36-year-old client with dementia. She now has 19 people – the youngest is in his 40s – in her program.

The group is hardy enough to play basketball and do aerobics. They like to listen to Led Zeppelin and the Beatles, not Jimmy Dorsey. Most importantly, many were forced to quit their jobs and still feel a strong need to work, so the center added a vocational component to the program.

Their families often are dealing with more difficult financial problems than those of older patients, and they may still have children in high school or college.

The younger patients are a handful. They’re stronger than people in their 80s and many have frontotemporal dementia, which can cause more behavioral problems than Alzheimer’s. “It’s a very, very challenging group to work with,” Wasserman said. “It’s not like the little old lady who just keeps saying the same thing over and over again.”

Wendy Walsh, a nurse who is director of staff education at Adult Care of Chester County, visited the Jacobson center before starting the local program. It was clear that younger patients had different interests, activity levels, and taste in food and music than older people. She said the program, which costs $77 for an eight-hour day, will need to attract 10 clients to break even.

CEO Pat Shull said that, in the past, some younger people with dementia have been put off by the age of other clients, which averages about 80. “They’d come in and take a look at all the seniors and say, ‘I’m out of here.’ “

Nela Baker and Sequeira do tai chi and dancing. They made cookies the day they played Memory. Baker participated in a complacent, tentative way. She stared at a stranger intensely, her eyes not quite vacant but deep and disconnected.

Nela, who immigrated from the Ukraine as a child, met Barry Baker at a dance in 1960. She raised three children, worked in a department store, and then sold real estate. She collected Russian stamps and learned to quilt.

“She was very talented,” Barry Baker said. “She was always interested in so many things.”

Now, she doesn’t even play computer solitaire. “She seems to have lost interest in most everything,” her husband said.

He has help at home three days a week and takes her to the day program twice weekly. He has to watch her constantly during the remaining hours. She leaves the refrigerator open, forgets to turn off the water in the sinks, gets dressed at 2 a.m. to make breakfast. His exhaustion shows.

Just as many preschoolers fuss about going to day care, Nela isn’t enthused about going to the day program, her husband said. “She doesn’t want to go there,” he said, “but once she gets there, she’s fine.”

 


The Alzheimer’s Association’s Delaware Valley chapter has a 24/7 help line: 1-800-272-3900.

Contact staff writer Stacey Burling at 215-854-4944 or sburling@phillynews.com.


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How to make your new year fitness resolutions work

Just like following a quick-fix diet, sticking to a new set of New Year’s resolutions often fails as early as January, and most people eventually give up. How can we modify our New Year’s resolutions so we can stick to them?

Just like dieting, when making New Year’s resolutions, people rely too much on  willpower without considering the  effort required to accomplish everything, so they end up giving up. I have known a number of people who lost weight during the first half of the year, then struggled during the last part because of “weight-loss tasks overload.”

According to a 2009 Wall Street Journal article, focusing on numerous resolutions at a time doesn’t really work, because our brain cannot handle too much load. Thus, it’s better to spread resolutions over the year.

Losing and maintaining weight is not that easy, since it consists of numerous smaller goals (to manage portion control, to improve fitness level, etc.) and action plans (to practice proper timing of meals, to run outside at least three times a week). It requires time and experience to automatically adapt winning habits.

In most cases, when one is dieting, other areas of life like quality time with family are not given attention, and when one is unable to adhere to the diet plan anymore, one loses motivation. People also often fail in resolutions because they focus too much on one aspect, and forget the other important areas, so when they fail in one area, they already feel like a complete failure.

Write everything down

One of the most common New Year’s resolutions is to lose weight. But achieving a healthy weight is just one area of your wellness circle.  You still need to consider other areas like your emotional, spiritual, mental and social wellness. Analyze your year and identify the areas you need to work on, then prioritize and write everything down.

Most people who set weight-loss resolutions give up on their goals when they see the scale is not moving.  They end up discouraged.

Try to avoid certain resolutions that involve weight numbers like, “I will lose 50 pounds this year.” Do not let numbers on the scale pull you down. Use them to increase your motivation and as a guide to how you are doing, not a measurement of success or failure.

Most people who give up on their weight-loss goals end up forgetting other improvements like limiting food portions and walking for more than 30 minutes everyday. Also, some even undergo quick-fix, extreme-dieting strategies if they don’t get their expected number.  This practice will lead to injuries or health problems.

Dieting and setting New Year’s resolutions usually happen at the start of the year, since this is the time when people are less likely to encounter stress.  But after January, most people will not  evaluate their goals and plans due to work, lack of time and stress.

Instead of setting general resolutions at the start of the year, like losing weight or quitting smoking, make a weekly plan and a daily resolution, regardless of the date. For example, for week 1, you might want to exercise at least three times and limit your sweets to one cupcake.

Then your daily resolution can be fixing your schedule to set time for exercise, and to bring a healthy snack to work. Continue same daily resolutions until they become habits. Move on to the next resolutions, like adding more vegetables during meals and incorporating strength training in your routine for  15-20 minutes twice a week.

Resolutions, just like diets, often fail because most people unrealistically set goals based on their old thinking. What they don’t realize is that they repeatedly set the same goals every year because there are still no resolutions.

If you want to change for the better, you should adapt to the things that happen around you and use them according to your needs.  For example, if that resolution is sticking to a new quick-fix diet to lose 30 pounds in three months, only to regain weight immediately, then  it’s time to find weight-loss alternatives, like using accountability with people around you, finding online weight-loss support through social networking (Facebook, Twitter, or your own blog), getting a supportive coach, or meeting up with like-minded friends regularly to discuss weight-loss issues and support each other.

A recent finding of the researchers at Temple’s Center for Obesity Research and Education (CORE) shows that text messaging and smart phones among college-age women are effective weight-loss interventions because of the accessibility. It’s time to use what’s within your reach, what’s more convenient and what can be sustained.

E-mail the author at mitchfelipe@gmail.com

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Keys for weight loss success in the new year

GREENVILLE, N.C. – Especially after this weekend, many of you out there probably want to lose a few pounds for the new year.

Oftentimes, the spirit is willing but the flesh is weak.

So Nine On Your Side wants to help you stick with that weight loss resolution this year.

Tim Evans, who is the owner of Fit For Life in Greenville says about 85 percent of new memberships at gyms flake out two months into the new year.

To help you stick with it, he has some keys for success.

“There’s so many different things out there.  There’s weightlifting, running, walking, yoga, boot camps, you name it, it’s out there.  What’s the best thing to do if you want to get into shape for the New Year,” asked Nine On Your Side’s Rich Klindworth.

“There are a lot of things out there, each of those things are good, but typically weight training.  You’ve got to go back to your old style weight training is the best way.  It helps Osteoporosis, it’s very good to help building strength and helps you build lean muscle which helps you burn calories when you are standing around or if you’re at the office sitting at your desk.  If you can build a little lean muscle you’re going to turn your body into a fat burning machine. There are a lot of different programs out there that you can get involved in so educate yourself find out what you like to do and try to get involved in these programs that will help you stick in there and keep your motivation going,” said Tim Evans.

“Can someone get in a good workout at home,” asked Klindworth.

“Things at home are good, but it takes a unique person to do that.  They get you so psyched up cause they get on TV and know how to make those commercials where you really want to get it and you really see yourself doing it, but the big part about it is proper nutrition,” said Evans.

“You feel anybody can look slim and trim anymore,” asked Klindworth.

“Anybody can do it.  Like anything it takes hard work and discipline and you have to realize your body’s different than maybe the person next to you so don’t always look at yourself and try to compare yourself find out what’s only good for you,” said Evans.

It might cost you more at first, but if you’re a beginner, Evans recommends you get a personal trainer so that you get on the right workout routine for you.

Coming up this week, we will look at other areas of your life that many of us want to improve on like diet, finances, your taxes, and how to make sure your New Years resolution lasts 366 days.


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