{"id":834,"date":"2009-12-29T10:00:52","date_gmt":"2009-12-29T14:00:52","guid":{"rendered":"http:\/\/ehealth.cooperhealth.org\/?p=834"},"modified":"2009-12-29T10:00:52","modified_gmt":"2009-12-29T14:00:52","slug":"start-losing-weight-year","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2009\/12\/29\/start-losing-weight-year\/","title":{"rendered":"How to Start Losing Weight in the New Year"},"content":{"rendered":"

\"WeightWith losing weight being one of the most common \u2013 and unfulfilled \u2013 New Year\u2019s resolutions, it helps to remember that achieving and maintaining a healthier weight can contribute to your overall health and well being.<\/p>\n

In accordance with the American Dietetic Association, physicians at Cooper University Hospital offer these tips for adults who want to make changes in their lifestyle and move toward a healthier weight in 2010.<\/p>\n

Start with a plan<\/h3>\n

Develop a plan for lifelong health, not just short-term weight loss. Don\u2019t lose sight of the big picture, which is achieving overall good health. By putting more emphasis on your health, experts agree that you can raise your overall self-esteem, resulting in healthful eating, weight loss and improved health.<\/p>\n

Set healthful, realistic goals<\/h3>\n

When you make changes step-by-step and set realistic goals, you are more likely to succeed in reaching them. Start with two or three specific, small changes at a time. Track your progress by keeping a food and activity log. When you\u2019ve turned a healthful change into a habit, reward yourself with a fun activity.<\/p>\n

Eat right<\/h3>\n

Eat at least three meals a day and plan your meals ahead of time. Whether you\u2019re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.<\/p>\n

Balance your plate with the right portions of a variety of foods. Half your plate should be filled with vegetables; one fourth with lean meat, poultry or fish; and one fourth with grains. To round out your meal, add a glass of fat-free or low-fat milk and a serving of fruit for dessert. Also, try changing from a large dinner plate to a smaller one. It may help you feel satisfied with reduced portions. Start your meal with low-calorie foods like fruits, vegetables and salads, then move on to the main course and side dishes.<\/p>\n

Know when you\u2019ve had enough to eat. Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your brain gets this message, you stop feeling hungry. So, don\u2019t eat fast\u2014slow down and give your brain a chance to get the word.<\/p>\n

Snack smart<\/h3>\n

To prevent between-meal hunger, plan for nutritious snacks. Choose snacks by the calories and nutrients they provide. Limit portions to one serving and include them as part of your daily calorie allowance.<\/p>\n

Before starting any weight-loss plan, it is recommended that you see your primary care physician. If you need a physician, call 1.800.8.COOPER (800.826.6737) to find a Cooper University Physician at an office near you.<\/strong><\/p>\n

Related Links<\/h2>\n