It's not too late to start on plan to lose weight | The Honolulu Advertiser

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It's not too late to start on plan to lose weight | The Honolulu Advertiser | Hawaii's Newspaper

Posted on: Thursday, February 5, 2009

SHAPE UP
It's not too late to start on plan to lose weight

How's your New Year's resolution to lose weight going? Not so good? Did you take time to map out how you were going to lose the weight and keep it off? It's never too late to start. Here's a sample plan to get you back on track. Use it as a template — see how I did it, then make your own and fill in all the details below the headers.

The overall goal: (Pick your weight-loss goal, i.e., "Lose 35 pounds forever!!!"

Long-term rewards:

a. Fit into a great bathing suit.

b. Reduce my chances of getting any of the seven serious diseases related to being overweight.

c. Be happier and more self-aware.

d. Increase self-confidence.

The strategy, specific details and micro-goals:

Total calories to cut to reach goal in a year: 35 pounds at 3,500 calories per pound is 122,500 calories.

Calories to cut per day: 336

Change in food: Cut 250 calories a day (look for calorie bargains).

Change in activity: Burn additional 100 calories per day (e.g., walk for 30 minutes).

Below, you should lay out the particulars of how, what, where and when.

Food:

Goal: Cut 250 calories per day

Specific strategies:

Use calorie bargains (food swaps). Look for foods you typically eat and substitute healthier alternatives.

Eat an orange and drink unsweetened green tea instead of drinking orange juice.

Try a low-calorie vinaigrette instead of blue cheese salad dressing.

Drink wine instead of vodka and tonic.

Total savings: About 250 calories a day.

Physical activity and strength training:

Goal: Burn 100 calories per day and strength train three times per week.

Specific strategies:

I will exercise in the morning and get it out of the way, otherwise I won't do it.

On Monday, Wednesday, Friday and Saturday mornings, I will walk on the trail at the park right by the gardening center where I go anyway. It will be perfect. I can walk for 30 to 40 minutes and burn 125 to 140 calories.

On Tuesday and Thursday I will bike to work — it's about 15 minutes each way — that's another 125 calories. If the weather's bad, I will use a dance DVD for 30 minutes before work.

For strength and core training, I will purchase a few highly rated DVDs and hire a trainer to come to my home once a week for 30 to 45 minutes.

Nonfood reward for compliance:

Week 1: Massage

Week 2: Best-selling book I want

Week 3: New sneakers

Week 4: Manicure, pedicure

Do this for at least six months to one year. By then you should have automatic behaviors, and your rewards should be intrinsic.

Obstacles and ways to overcome them:

a. Overeating at family gatherings: I will bring my own food or ask the host to prepare something low-calorie.

b. Fast-food lunches: I will mentally rehearse ordering two grilled chicken sandwiches without mayonnaise, and no fries. This will be instead of the large burger, fries and a soda I usually have.

c. Dinner out — bread basket! I will ask the server not to bring any bread to the table. If someone at the table wants bread, the server can put it on that person's individual plate. And if I really want it, I will ask for just one piece.

d. Chinese takeout: I have no problem having my dumplings steamed instead of fried, and I could do without the fried soup noodles.

e. Late-night snacking: Again, I'm going to prepare for late-night cravings by thinking in advance. I will not have any "junk" foods around.

Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.

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