Week one of the WCA Group Health Trust (GHT) Resolution Recharge challenge is nearly done. Please remember to do a weight check on February 7, 2021 and record that in your tracker. You do not report your progress until the completion of week three. Hopefully your week was a success. Here are some additional tips to help.
Set goals. Reasonable goals will help you stay focused. Try having both short term and long term goals. An example of a short term goal is to say, "Today I will not eat a candy bar." At the end of a successful day you can tell yourself you have met one of your goals! Also, review your goals often and see if they need to be re-adjusted.
Reduce the number of calories you consume. One way to help reduce the number of calories consumed each day is to monitor your portion size. To monitor your portion size, begin by reading the food labels and following the portion size the label suggests. As you read food labels you may also notice that some foods are healthier than others. Educate yourself on what you are eating each day and try to pick healthier foods.
Get moving. Even with the winter weather, find a place to at least walk, which may mean laps around your office or the living room A successful weight loss plan will include increased physical activity. It is recommended that an adult get a minimum of 150 minutes per week of moderate aerobic activity. If it works better for your schedule you can even do 10 minute intervals throughout your day.
Plan ahead to avoid hunger. If you get too hungry you may be more tempted to overeat. Plan ahead and have nutritious snacks available. Healthy options include dried or fresh fruit, carrots, low calorie trail mix, whole-grain cereal or nuts. The extra time you take to shop for healthy foods and prepare them for easy access will pay dividends to your health.
Be patient with yourself. This journey should be viewed as a lifestyle change. The changes you make to your diet and additional physical activity will hopefully lead to a healthier version of yourself. A quick fix is not going to be the best option to maintain a healthy weight. In many cases the extra weight was gained over many years, so it is unrealistic to think you can shed it in six weeks.