We all start the New Year with such good intentions to get healthier and focus on weight loss, but there are some resolutions which are unlikely to help you lose weight, even if you can actually keep them up for more than the first few weeks of January. Here we reveal which resolutions may seem like a good idea to help you slim down but which should be forgotten if you want to get the best start to the New Year!
1. “I want to lose 40lbs”
Losing 40lbs is a great long-term goal, but New Year’s resolutions need to be more about the ‘how’ than the final objective. It’s far better to set yourself resolutions related to the life changes that you’re going to make in order to achieve your goal, because it’s easy to fall off track when you have such a big goal looming over you. So, in much the same way you would plan for any objective, such as saving up for a vacation, work out a plan for what actual specific changes you’re willing to make in order to achieve your final objective. Start small with changes like switching to skimmed milk, aiming to sleep at least 7 hours a night, eating at least two veggies with your dinner every night, and walking instead of using the car if the journey is less than a mile – you’ll be surprised how quickly these changes will add up, with each pound lost taking you one big step closer to your end goal.
2. “No more bad foods for me”
Giving up junk foods such as cheeseburgers, cookies and chips will definitely help you to lose weight. However, it’s not quite as simple as that. While you may be able to resist temptation for a few days, or even weeks, over time you will feel deprived which then ultimately leads to bingeing and even giving up altogether. By allowing yourself to eat a little of what you really love, you give yourself the opportunity to make your own healthy choices and avoid the resentment of having a lack of choices imposed on you. In fact, dieters often find that if they do allow themselves the occasional treat, they tend to lose a lot of their appetite for the foods they used to crave once they start focusing on a healthy eating plan. If you need more of a guide, experts recommend the 80/20 rule, whereby you eat healthily for 80% of the time and leave the other 20% for not-quite-so-healthy foods.
3. “I’m going to do more exercise”
In theory this is a good resolution, as we could all benefit from more exercise. But, the problem with this resolution is that it isn’t specific enough for you to aim for, which means that it’s easy to let exercise fall by the wayside as you’re not committing yourself to anything concrete. It’s better to set yourself a goal to exercise a certain number of times per week. Once a week is enough if you’re just starting out, and then work your way up to two or three times a week by the end of January. At the other end of the scale is the resolution to work out every day, which can also come with problems. First off, if you’re an exercise newbie then you’ll risk injury, secondly, any kind of all-or-nothing resolution is so easy to break since we all have other commitments, and as soon as you miss a day you’ll feel like you’ve failed. Resolutions need some flexibility if they’re going to become new healthy habits, so be sure to account for your lifestyle when making resolutions so that they’re easier to commit to. Lastly, exercise is more about quality than quantity, so you’ll benefit more from a thorough regime incorporating strength training to build muscle and cardio several times a week than you would from just hitting the treadmill every day until you get bored of it.
4. “I’ll limit myself to 900 calories a day”
Drastically cutting down on calories isn’t the way to go to lose weight long term. While you may lose weight during the time you’re eating such a small amount of calories, any weight you do lose will include water weight, glucose and precious lean muscle, but less of the fat you actually intended to shed. This is because your body mistakenly thinks that it has to prepare for a period of deprivation, therefore it conserves fat stores for energy, and releases muscle mass to avoid using up energy, effectively slowing down your metabolism. Furthermore, you won’t be able to keep up such a restricted diet for long, so any weight lost will go right back on when you start eating normally again. This is why so many long-term dieters go through cycles of losing and gaining weight, or yo-yo dieting, because their methods are too short-term-focused. Men and women need to consume at least 1,500 and 1,200 calories per day respectively in order to lose weight, but this minimum intake is more for those who are obese, tall or very active. And, these calories can’t just be any calories, they need to come from nutritious foods such as fruits and vegetables, whole grain carbohydrates, healthy fats, and lean proteins to help support a strong, healthy body and promote long-lasting weight loss results.
5. “I’m going low fat”
This isn’t the surefire way to lose weight that you might think, so making this resolution for the New Year could be a mistake. Many of us will check the fat content of a food before deciding if a food is diet friendly, and when there is the option of a lower fat option of foods such as yogurt, peanut butter or a frozen ready meal we often choose that, thinking that we’re making a healthy choice. However, ‘reduced fat’ labels only indicate that the food in question is lower in fat than the original product, which may not mean that it’s low fat at all. What’s more, when manufacturers reduce the fat content of a product, they often pack it with more sugar or artificial ingredients to compensate for the reduction in flavor. It’s also important to remember that not all fats are bad for you; our bodies require a certain amount of monounsaturated and polyunsaturated fats each day for good health, and many studies have found that these healthy fats can help to promote weight loss, so, be sure to eat sources of these good fats, such as nuts, olive oil, avocados and oily fish. However, one type of fat that should be avoided at all costs is trans fat, which may not appear on the nutritional information, but can be found in the ingredients list under ‘hydrogenated’ or ‘partially hydrogenated vegetable oils’. Found in processed foods such as cakes and cookies, trans fat is something that you can definitely give up for a healthier New Year!
6. “I’m switching to diet drinks”
Just as low-fat foods aren’t the best choice if you want to lose weight, ‘diet’ drinks such as diet soda aren’t a good idea, despite their promise of zero sugar and calories. In fact, switching to diet drinks can also inhibit weight loss, or even cause you to gain weight. The Texas Health Science Center at San Antonio found that participants who consumed diet drinks daily showed a 70% greater increase in waist circumference when compared to those who didn’t drink diet drinks, while previous research showed that obesity risk increased by whopping 41% for each diet drink consumed. The researchers believe that this may be because artificial sweeteners actually increase your appetite, and they may also inhibit the brain cells which make you feel full. So, by all means cut down on soda, but be sure to replace it with water with a twist of fruit for flavor, weight-loss-boosting Phen Drink, or unsweetened tea.
7. “I’m going on a juice cleanse”
After the holidays and the excesses of food and alcohol that they can bring, the idea of a detox may seem like a good antidote, but an all-or-nothing approach to weight loss will ultimately fail as you’ll end up hungry and grumpy. This is because juice alone really won’t be enough to sustain you; juices are inadequate in protein, essential fatty acids and fiber, which are all essential to help keep you feeling full and ensure that your body is healthy and nourished. The lack of protein is particularly worrying as the body is forced to fuel itself with lean protein from the body. So, intending to cleanse the body of toxins can actually have the undesired effect of contributing to losing muscle mass, which then slows down metabolism and results in making weight loss more difficult in the long term. So, stick to eating a balanced diet and drink plenty of water mixed with Phen Drink to reset your body and help flush out the toxins from the alcohol and rich foods that you may have ingested during the holidays.
So, now you know the resolutions you shouldn’t be making, you should be ready to rethink your strategy to ensure weight loss success next year. But, if you need a little help in reaching your goals, then the newly released Full 3 Month Phen Pack is perfect for you if you’re serious about weight loss! Benefit from the optimum combination of Phen Caps, Phen Drink and Phen Vites in this full 3 month supply of all the Phen Supplements. Phen Caps will suppress appetite and give you added energy, Phen Drink cleanses your body and boosts metabolism, and Phen Vites have all the nutrients you need to rebalance your body and boost weight loss. With this winning combination, see better results even faster!