Ask A Pittsburgh Expert: How To Keep Your New Year's Weight Loss Resolution
Losing weight continues to be among the top New Year's resolutions year after year, which means that many individuals are finding it difficult to stay on track and motivated when it comes to shedding those post-holiday pounds. Among the most common reasons cited for falling off the weight loss wagon is that overwhelming feeling people experience when starting on their journey to a fitter and healthier lifestyle. Oftentimes, their resolutions are too general, too unrealistic; others may not know where to begin. Stick to your New Year's weight loss resolution with these tips from a Clinical Research Coordinator with the University of Pittsburgh School of Medicine, Juliet Mancino.
Juliet Mancino, MS, RDN, CDE
Clinical Research Coordinator
University of Pittsburgh School of Medicine
(724) 584-4559
Juliet Mancino brings more than 25 years of experience as a registered dietician, and she has recently added the position of Clinical Research Coordinator with the University of Pittsburgh School of Medicine to her extensive list of credentials. Mancino has been involved in weight loss research since 2001, examining ways to implement a lifestyle intervention for exercise and weight loss. Her passion for health and weight management led her to a bachelor's and master's degree from the University of Pittsburgh, where she majored in Clinical Dietetics & Nutrition.
Set S.M.A.R.T. Goals
Setting S.M.A.R.T. goals is one way to help ensure you stick to your weight loss resolution. The acronym S.M.A.R.T. stands for specific, measurable, achievable, results-focused and time-specific, which Mancino says can help keep you motivated and on track. She recommends starting off by setting a weight loss goal that is achievable and measurable, adding that it is the small victories that build to a big success. Instead of thinking, "I need to lose 30 pounds this year," Mancino recommends breaking that number down into smaller goals, such as "I will lose five pounds in January." From there, you can go about setting your next small goal.
Seek Support
"Every behavior change you want to attempt stands a better chance if you have someone cheering you on," explains Mancino. Support can be found in a walking partner or a resistance training buddy, someone with whom you can share mutual support. "And encourage each other when the initial enthusiasm is wearing off," she adds. Research from the American Psychological Association backs this with findings that show social support in the form of weight loss groups, family and friends helped roughly two-thirds of dieters keep the pounds off six months after their weight loss program has completed.
Be Mindful Of Past Efforts
When launching your New Year's weight loss resolution, Mancino emphasizes the importance of being mindful about your previous attempts at changing your behavior, more specifically about aspects of your lifestyle that became obstacles. Ask yourself if these challenges are still present and, if so, what you can do to be proactive to clear them out of your path. "If you know Friday happy hour was when you would blow your week's work on keeping calories in check, pre-plan what you will eat/drink within your plan, and maybe delegate a few extra calories from the week for a night out—but not too many," says Mancino.
Turn To Technology
"There is an app for everything, from mediating to walking to learning to speak Italian," says Mancino. "See if there is one for what you want to change." Some highly rated apps include MyFitnessPal that tracks nutrition, calories and exercise as well as Map My Fitness, which focuses more on exercise. Pedometers ranging from basic step counters to fancier Fitbits can also be motivational in helping you to move more.
Celebrate Small Victories
"Success begets success!" reminds Mancino. "When you achieve a small goal, be sure to give yourself that emotional pat on the back and recognize your effort!" As Mancino points out, there's nothing quite like feeling connected and reinforced in your weight loss efforts. Bask in these small victories to boost motivation as the year progresses.
Jessica Wasik is a graduate of Robert Morris University with a degree in English Studies. She is also a contributing writer for AXS.com and Examiner.com. Her work can be found at Examiner.com.
