Top 10 “Lose weight” SMART resolutions
According to country estimates, over 50% of both men and women in the WHO European Region are overweight, and roughly 23% of women and 20% of men are obese. Being overweight or obese can have a serious impact on health and lead to severe health consequences such as cardiovascular disease, type 2 diabetes, muscular-skeletal disorders, and some cancers.
- Keep a food journal for a while, including drinks, times and emotions. Many experts say that the simple act of keeping a food diary can encourage you to eat fewer calories -- and thus lose weight. Several studies have shown that people who keep food journals are more likely to be successful in losing weight and keeping it off. In fact, a researcher from one recent study says that people keeping a food diary six days a week lost about twice as much weight as those who kept food records one day a week or less.
- Pause to ask yourself "Am I hungry?" and journal your thoughts. This mindfulness technique is the key to not overeating and though it takes time to master, it is the simplest way of maintaining a healthy weight. We are instinctively wired to eat when we are hungry and stop when full. If this seems to difficult, working with a mindful eating coach might be part of your resolution,
- Share your food diary with a friend, partner or coach. Accountability is a powerful part of a food diary and showing it to someone else means you’re not only accountable to yourself but to others, they might also have some useful insight.
- Weigh yourself weekly. Though this is very personal, many studies show that the more frequently dieters weigh themselves, the more weight they lose, and if people go more than a week without weighing themselves, they tend to gain weight.
- Keep in mind that your stomach is about the size of your fist and stretches as it fills. Using your fist as a guide can help you determine appropriate portions as you consider "am I hungry" or "how full am I". To reach and maintain a healthy weight, it’s essential to eat appropriate portions. (See image below as a guide)
- Keep Calm and Eat Healthy (See blog 1/4). By adapting our 10 tips for eating healthy, you will likely lose weight.
- Keep Calm and Exercise (See blog 2/4). Exercise is a key factor to maintaining a healthy weight. You could lose weight based on diet alone but to maintain weight loss,regular physical activity is an absolute must.
- Keep Calm and Sleep More (See blog 3/4). Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain. In addition, New findings link changes in two important “hunger hormones” - leptin and ghrelin - to the amount of sleep we get. Leptin is a hormone that decreases your appetite. Ghrelin is a hormone that increases appetite, playing a vital role in body weight.
- Begin every meal or snack with 50% fruit or vegetable thereby “crowding out” more calorie dense foods.
- Plan your restaurant, cafeteria, airline or other eating-out choices ahead of time by looking up menus on-line or elsewhere. Journal any deviation from plan so that you can aim to improve next time.