According to a new study, the success of your new diet in the first two months could predict how well you’ll do in the coming year. Make your hard work stick with these 4 expert tips.
Great! You’ve decided to take the plunge and start a new "diet." The thing is, diets are hard, and the second you restrict yourself it seems that the only thing you crave is, uh, everything you’re not supposed to have. A recent study published by in Obesity, A Research Journal followed 2,327 participants through a 12-month weight-loss journey. Testers who lost more than three percent body fat after two of months of dieting were 11 times more likely to achieve weight loss success at the end of one year versus participants who lost under two percen, who were only 5 times as likely to lose weight successfully. Translation? According to the study, weight lost in first month of dieting can predict longterm diet success.
However, if the number on the scale isn’t dropping as fast as you’d like, don't get discouraged. “Strictly measuring progress in terms of pounds is misleading," says Dr. Bianca Chiara, of Hoboken Family Medical & Women’s Health Clinic. "You have to take into consideration possible muscle gain with exercise masking the fat loss.” Consistency, hard work, and motivation are KEY when you’re starting a new routine. To help you stay on track, try one of these 4 healthy diet tips for beginners:
1. Drink water. Before you reach for that cookie, drink a full glass of water. You may think you’re hungry when really you’re just thirsty. If you’re still craving something afterward, look for a healthy alternative. Furthermore, “Water is important for detoxification and helping to keep your GI system moving well,” says Chiara.
2. Make sustainable changes. Dropping weight doesn’t happen overnight, and keeping it off takes work. “Be honest with yourself about realistic changes you can make that you will be able to keep up long term,” suggests Chiara. Being healthy is a lifestyle choice, not a temporary quick fix.
3. Find your cheerleaders. Having friends and loved ones behind you is key, says Chiara. "Support from others, friends or family, is a good motivator to help you continue to make significant lifestyle changes."
4. Make a vow to keep moving! Some days, the gym is the last place you want to go, and that’s OK. "Scheduled exercise is necessary, but there are also small decisions you can make daily to burn extra calories," says Chiara. Simply vow to move, in any capacity, on days that you’re feeling sluggish or lazy. Some suggestions? "Take the stairs, skip the cab, walk more, etc." Once you start to see results it will be easier to make these choices and continue to feel motivated.
This article was repurposed with permission from: fitbie.com