At this point, New Year's resolutions can be a vague memory - which is a good time to tune, especially for those who decided to lose weight. Glassett Britain, a registered dietitian with Porter Adventist Hospital in Denver, suggests using what she calls the "SMART" system to create goals for yourself - with "intelligent" being an acronym for goals that are specific, measurable, achievable, realistic and timely.In the area of specificity, for example, not only plans to "eat better." Make a specific purpose, such as eating fast food three times less than a month. Write down your goals and focus on one or two at a time to avoid being overwhelmed. Then continue working on one or two goals until you have made one change, recalling that it takes about three weeks to adopt a new habit.
Glassett also suggests thinking about mini-goals. Instead of saying you lose 50 pounds, consider losing 5 kilos in the next four weeks. And get the support of family and friends: Let them know your goals and tell them that they are accountable. Glassett has also created a list of what she calls six small changes that make a big difference: * Eat more whole grains, which contain heart-healthy fiber and vitamins and minerals.
Fiber can help you stay full between meals. * Add color to your dishes through foods such as fruits and vegetables. Try to put the three colors on the board who are not white, cream or yellow. * Do not skip meals. And consider smaller meals every three to four hours instead of the largest less frequently.
* Reduce consumption of soft drinks, juices and coffee drinks high in calories, which are full of empty calories. * Change the vegetable oil with canola oil and olive oil, which are better for the heart. * Keep a food diary, if only for a couple of days a week. Studies have shown that people who keep track of what they eat are more successful in losing weight and keeping it off.
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