Here We Go Again...

Happy 2012 Everyone!

      I hope that everyone had the best holiday season possible!  I also hope that in looking back over 2011 that everyone accomplished all or a least one of the goals that they set in the beginning of the year.  For those that didn't and want a try again; now is your chance. 
     Lets start with probably the most common goal set at New Years.....Weight-loss.   I know many people are setting that goal as you read this and I also know that many people will give up on it before the spring time.  The reason for this is that many people go about it all wrong.  Weight-loss can be broken down into two main components:  DIET and EXERCISE.  Those that fail at weight-loss usually set goals in diet and exercise that are very difficult to maintain.  They do well for the first few weeks, but then begin to fall back into old habits soon after.  Then as soon as the old habits begin they tend to give up with the excuse of it just being too hard. 
      I'm here to help you this year by letting you know there's a better way:  In two words.... START SLOW!  Here are some suggestions:

1)  Work on your diet first
      -  don't make too many changes
      -  start by reducing sugar in your diet (cut-out/reduce soda, juice, desserts and sugar in your coffee/tea)
      -  increase water intake (especially a half hour before your meals as it will help to satisfy some of the hunger that you have)  This will help decrease your portion sizes.
      -  try and decrease your total bread intake by half

2)  Work on exercise second
      -  exercising without an established, healthier diet can be very frustrating
      -  don't begin or increase your exercise until you have been keeping a better diet for at least 6 weeks.
      -  start by only exercising 2 days per week
      -  if you can exercise 2 days a week consistently for 8 weeks, then you can try to add a third day
      -  3-4 days per week of exercise should be all you ever need

Good Luck!

Yours in Health,

Dr. Jeff

P.S.  This is all I did over the past year and I lost 27 lbs (which was most of what I needed to lose).  You also didn't hear me say that you had to stop eating hoagies, pizza, hamburgers or french fries....   You can still eat those things (in moderation).  You just have to increase your water intake & decrease your sweets, so you will find it much easier to reduce the portion sizes of those things.
     





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