Nutritionist Joy Bauer Offers Tips for the New Year

The following strategies will get you started in the right direction for 2013.

From nutritionist Joy Bauer:

If your New Years' resolution is to lose weight and get healthy, the following strategies will get you started in the right direction!  Based on the guidelines in my book, Your Inner Skinny, these no-nonsense weight loss tips will guarantee impressive results.

Get Your Head in the Game

As I always say, losing weight is 50% attitude.  All of the successful dieters I've worked with claim that they had to really want it, to know in their hearts that they would succeed this time.

Step Up Incidental Activity

By increasing your number steps, stairs, and lifts, you can significantly increase your calorie burn.  Perhaps you're familiar with some of the more common recommendations for increasing your daily activity:  parking you car further from the building, taking the stairs instead of the escalator or elevator, and so forth.  If you're already doing that...great!  Here are a few fresh suggestions on how to work more movement into everyday life.

  • Take the trash cans and recycling bins to the curb one at a time (instead of 2 or 3 at once).  Bring your groceries into the house 1-2 bags at a time, instead of by the fistful.  It may seem inefficient, but it's a lot easier to squeeze in a few minutes of activity at times like this than set aside 30 minutes for planned exercise.
  • I think we're all guilty of using our kids and spouses for "free labor," especially when we're tired.  We ask them to answer the phone, turn off the light, throw us the remote, get the mail, etc.  Instead of asking someone else to do these mindless tasks for you, take them on yourself.  The extra calories burned will really add up.
  • Walk and talk.  Thanks to cordless phones and cell phones, we now get to enjoy the freedom of movement while we chat.  Use the time you spend talking on the phone at work or home as a chance to move around a bit--pace around the room, walk up and down the stairs, or go for a walk around the block.

Lose Liquid Calories

It's incredibly easy to guzzle down thousands of calories from "frou frou" coffee drinks, flavored waters, fruit juice and soda!  To make matters worse, these calorific beverages do not fill you up the same way solid food does.  So say goodbye to all brands of soda, sweetened ice teas, fruit juices, and calorific coffee concoctions.  Instead drink water, plain or flavored seltzer, and unsweetened (or lightly sweetened) coffee and tea.

Start Dinner with a "Veggie First Course"

Beginning dinner with a non-starchy vegetable (like a bowl of broth-based vegetable soup, a large tossed salad with reduced-fat dressing, or something as simple as a sliced cucumber or tomato) can slash your dinner calories by 20 percent!  That's because this vegetable first course is loaded with fiber AND water, so it expands in your belly and starts to fill you up fast...making it likely you'll cut back on portions at your main meal.

Strike Starch at Dinner

I recommend that you completely omit the starcy carbs--like bread, pasta, potatoes and rice--for the first few weeks on you diet plan (and then a few nights each week going forward).  In their place, enjoy plenty of lean protein and pile on heaps of non-starchy veggies.  Your dinner calories (and the numbers on your scale) will drop significantly.

Eat Sloooooooower

Research shows that you eat about 60 fewer calories per meal when you slow down your pace.  Use this strategy at all three meals, and you'll save 180 calories per day.  That's about 20 pounds lost at the end of the year from this one simple change!

Close the Kitchen after Dinner

Late-night munching is one of the most common diet mistakes.  If you cut out nighttime snacking for one week, you can save major calories!  And you'll be on your way to feeling thinner and lighter.

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