STRATEGIES FOR WEIGHT LOSS IN 2013

  • Published
  • By Tech. Sgt. Celeste Spears
  • 8th Medical Operations Squadron diet technician
KUNSAN AIR BASE, Republic of Korea --  It's 2013! And with a new year comes the inevitable "New Year's Resolution." Most people see the New Year as a clean slate; the start of something "better."

A lot of us focus on weight loss goals, fitness or just making healthy lifestyle changes as a base for our resolutions. For the most part, we tend to start off with good intentions; however, we often fail because we make unrealistic goals, don't have a plan, or just plain quit.

So, below are some ways to help you stick to those nutritional resolutions that you may have for 2013. First, identify what your problem areas are. You cannot address an issue without knowing what the issue is. Second, work your way towards setting short-term, realistic goals that you can attain, and as you reach those goals, set new goals to continue improving into the future. Finally, seek help from the experts available to you and develop a plan.

Here are some specific strategies when dealing with nutritional resolutions in 2013.

· If you're having difficulty with controlling portion sizes
- Use a smaller plate. Allow yourself to get seconds but do not overfill your plate.
- Eat until you are satisfied, not until you're full.
- Eat slower. We often do not get that "full feeling" because we consume our food to fast.
- Portion out your snacks and only allow yourself to eat one portion. Do not eat out of a full container as this makes it hard to control the urge to eat constantly.

· If you like fast food or eating out
- Try to avoid fast food if possible, or simply limit the frequency to once a week maximum.
- Cut back on calories by choosing smaller size fries or substituting your soda with water.
- Choose healthy cooking terms: grilled, steamed or broiled instead of fried or creamed.
- Don't do appetizers or "pre-meal" extras, instead save your calories for your meal.
- If your meal comes with sauce or gravy, get it on the side. This way, you can still control how much of it you actually use. Apply the same principle to salad dressing.

· If you enjoy sweets (or other sources of "empty" calories)
- Only allow yourself a small portion; the goal is to satisfy your craving, NOT fill up.
- Many beverages like juice, soda, milk shakes and specialty coffees are loaded with fat and sugar; be aware and drink them sparingly.
- Limit alcohol. Alcoholic beverages are a source of empty calories. Even worse, we tend to become less aware of how we eat when we consume alcohol.

· Additional Strategies to help you succeed in 2013:
- Out of sight: If you do not want to eat "junk," don't have it around you. Keep fresh fruits or healthy snack mixes readily available. Keeping a water bottle visible will remind you to hydrate.
- Start off with a WIN: Your breakfast choices matter. If you start your day off with a good, healthy breakfast, you are more likely to follow your plan throughout the day.
- Be flexible: Slips will happen, identify them and move on. There are things that you can do to accommodate "excess" calories such as: increasing your physical activity that day or making a "light" choice for your next meal.
- Have a plan: It is important NOT to go overboard with calorie intake especially if you want to lose weight; however, making sure that you get ENOUGH calories in is just as important. Excessively low calorie intake can have adverse effects on your energy levels and may affect physical performance.
- Think long term: You did not gain the weight overnight...you will not lose it overnight. Slow and steady weight reduction is generally more sustainable in the long run.
- There is no "good" or "bad" food. Moderation and frequency is the key!

Bottom line is it takes time and commitment to maintain lifestyle changes. The important thing is finding strategies that work best for YOU and that are realistic for YOU to follow. Keep in mind that everyone is different and what works for others may not necessarily apply to you.

To help Wolf Pack members with their New Year's resolution, the Fitness Center offers spin cycle and aerobic classes. For dates and times, please call (DSN) 782-4026. The Health and Wellness Center (HAWC) also offers the following classes; Healthy Heart, Nutrition 101, tour of the Commissary and Healthy Cooking demonstrations. For more information, call (DSN ) 782-4305.