Posted on: Thursday, January 5, 2006
This could be your year to shape up
By Catherine E. Toth
Advertiser Staff Writer
If you've vowed to lose weight in 2006, you're not alone.
According to the American Obesity Association, about 127 million adults in the U.S. are overweight, 60 million obese, and 9 million severely obese.
Here are tips on how to get — and stay — fit in the new year:
Be realistic: "Nothing is more defeating than setting yourself up for failure," said KC Carlberg, founder and director of Try Fitness. First, figure out what needs to change. To lose weight, you'll have to change your diet and physical activity.
Start small: If you want to eat more fruits and veggies, commit to eating a fruit each day. If you want to run a 5K, walk around your neighborhood after dinner. "Small changes add up to big changes that help you reach your goal," Carlberg said.
Track eating habits: Keep a journal of everything you eat, recommends the Hawai'i Psychological Association. (You should do this for workouts as well.) What was going on at the time? Were you sad or upset? What were you craving? Were you at work or watching TV?
Cut down on portions: Smaller meals can be just as satisfying.
Move: Take the stairs instead of the elevator; walk on your lunch break.
Find support: Losing weight is easier with help from family and friends, at the gym or office.
Buddy up: Ask someone to be "on call" for moral and emotional support.
Don't obsess: "Bad" days will occur when you deviate from your diet. It's OK. Look at what led to binging. And get back on track. Reward yourself for the little changes each week.
Reassess goals: Look at what you've accomplished monthly or quarterly, Carlberg recommends: "You will be surprised at the results."
Reach Catherine E. Toth at ctoth@honoluluadvertiser.com.
