How many times has this scenario played out? It’s January. You make the resolution to eat less, exercise more and finally lose that weight — once and for all. You start out on a path to success, but the year ends and the weight never came off!
The answer might not lie on your plate after all — it could be in your brain. Experts say weight loss is as much a psychological battle as it is a physical one. If weight loss is in your resolution this year, it’s time to get your mind right.
Get with the program.
Maintaining weight loss can be as much of a challenge as losing the weight in the first place. In fact, one weight loss study showed that 80 percent of participants who lost weight gained it back within five years.
A Yale School of Nursing study interviewed 18 women who had maintained weight loss for an average of seven years. The most common factor among them was participation in a formal weight loss program. A formal weight loss plan might involve keeping track of your food intake, exercise recommendations or meetings with other dieters.
Dear Diary.
If you’re not recording your food intake, it’s easy to fall into denial about how many calories you’ve actually consumed. A study by the Kaiser Permanente Center for Health Research showed dieters who kept a food journal lost twice as much weight as those who didn’t. The study included 1,700 overweight or obese participants from around the U.S. The key to the diarists’ success was being able to visualize how much they were eating and identify problem patterns.
Keys to a Healthier Year.
Be Accountable. In a study published in the research journal Obesity, researchers at Drexel University found that individuals who did not weigh themselves often were more likely to gain back weight they had lost. Those who weighed themselves regularly maintained their weight loss and reported lower BMIs.
Set SMARTer Goals. Unrealistic weight loss goals can trigger failure. Goals should be SMART: specific, measurable, attainable, relevant and time-limited. According to the Mayo Clinic, an example of a SMART goal for weight loss is aiming to walk for 30 minutes a day, five days a week for the next three months, and logging your results.
Be Mindful. Tune in to your body’s own cues of hunger as well as the specific taste or texture of food. For example, pay close attention to the crunchiness and sweetness of an apple as you chew it. Researchers found that individuals who focused on satisfying and pleasurable eating — not food restriction — were more likely to avoid emotional eating and psychological distress.
A Note From Dr. Carl: Don’t Over Think It! Reliv Makes it Easy.
No need to stress over a weight loss resolution. Reliv has the solutions and support to make this your year for success — starting with Slimplicity®.
The Slimplicity program is a no-brainer. Just replace two meals per day with a delicious Slimplicity shake. No counting, measuring or worrying. Reliv makes it easy to stay on track by including a food journal with each Slimplicity Kit purchase.
Holding yourself accountable is easier with the Team Reliv Fitness Club — where you can record exercise, weight loss and BMI. Visit facebook.com/teamreliv to get helpful tips, read inspiring stories and connect with fellow Team Relivers to encourage you in your journey. Monthly prizes for exercising at least 30 minutes per day will keep you motivated along the way.
From the ease of our nutritious meal replacement shakes, to the power of positive reinforcement — Reliv is here every step of the way. This is your year!
To your health,
Dr. Carl W. Hastings, Reliv Vice Chairman & Chief Scientific Officer