Waist Trimming Over X-mas

NextJump University’s Weight Management participants are tracking progress through some key measures.  Here’s the “skinny” on how they have been trimming their trees.

1. Set realistic goals for yourself.  Use the SMART method (SMART stands for SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC, TIMELY).  A good example of a SMART goal: “By the end of 2010, I will have gone to the gym 3 times per week for 45 minutes in order to reach a weight loss of three pounds.”  A bad example of a goal (which obviously is NOT SMART): I want to lose 10 pounds by next week.  Not advisable; not realistic.

2. Setting a weight goal.  If you really do need to lose weight (BMI is > 24.9) set a weight loss goal of 1-2# per week.  1 pound can be high for someone who wants to lose less than 5% of body weight; therefore, 0.5 lbs is another option for a weekly goal.  Weigh yourself first thing in the morning post-voiding (urinating) to get an accurate weight.  Weigh yourself in the same environment 3x per week.

3. Monitor training and food intake.  Numerous studies have been done on food logging and exercise tracking.  The results show the same trends: those who track their food and exercise on a weekly basis are most likely to lose weight and keep it off.

For more successful weight loss practices, read how participants in the National Weight Control Registry (NWCR) lost weight and kept it off.


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