Five Easy Tips to Help Keep Your Weight Loss Resolutions

“If reaching a healthy weight is one of your goals for this year, please don’t fall victim to the latest diet trend or severely limit your food intake for several weeks or months to achieve it,” she says. “Long-term weight loss requires long-term effort. There is no one perfect eating pattern.”

The key to losing weight and being healthy is to find a balanced plan and stick with it long-term. Consider these five tips as you strive to reach and maintain a healthy weight:

1) Create a balanced plate. Very simply, fill one side of your plate with vegetables and fruit. Then divide the other half in half; one quarter for protein, such as lean meat, beans, or eggs and the remaining quarter for starches, such as a small dinner roll or a half cup of pasta or rice. Applying this visual reminder to your plate will help keep your portions in check and your diet balanced.

2) Track your food intake. Consider using a free online tool or app to track your daily food intake. The app will calculate a daily calorie recommendation for weight loss based on your height, weight, age, and activity level. Tracking your food intake can show you where you may need to make some changes and keep you accountable for the food choices you make. If an online food tracker seems too complicated, simply record everything you eat throughout the day on a piece of paper or in a notebook.

3) Set S.M.A.R.T. goals. Set small, attainable goals that are S.M.A.R.T. so you can work on them throughout the year instead of one big overwhelming goal. SMART goals are S=specific, M=measurable, A=attainable, R=relevant, and T=timely. Don’t say you’re “going to start going to the gym” or “eat healthy.” Instead, set a clear goal, like attending spin class every week, lifting weights every Tuesday or Thursday, or having a light snack of nuts or cut veggies before bed instead of ice cream or chips.

4) Reward yourself. One way to help you stay motivated is to regularly reward yourself once you achieve a goal. Choose non-food rewards as much as possible. Consider rewarding yourself with a manicure, massage, day-cation, or things that will help you stay active, such as new workout shoes, clothes, or a fruit-infusion water bottle.

5) Create a support network. It helps to have family, friends, and co-workers who will support you in your new lifestyle habits. At work, go on short power walks with colleagues and talk to co-workers about making healthier choices at the cafeteria or vending machine. Let as many people as possible know your goals and, hopefully, they will support you and join you! Consider joining a local weight loss program for peer support and education during your healthy living journey.

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