It is hard to believe that 2018 is here! The new year means new goals, new possibilities, and new beginnings. If you are like most people, you already have in mind exactly what you want your new year’s resolution to be. It may be to go back to school and complete a degree or maybe to reconnect with an old friend or relative, but for most people, their new year’s resolution revolves around losing weight and getting healthy. The purchasing of exercise equipment, juicers and health supplements skyrocket during the month of January and everyone is excited and dedicated to eating healthy and exercising daily. Then, February arrives and momentum is lost. You get back into the routine of daily life, the holidays long forgotten and it is much easier to grab something out of the snack machine than spend time chopping fruits and veggies in the morning for a smoothie.
We get it! We have been there! Yes, it is hard to stay on track but it isn’t impossible! 2018 can be different! The key to completing your resolution is broken down into three steps, planning, scheduling and rewarding.
The first part of the planning process is to set goals for yourself. Begin with a short-term goal, like cutting out soda or sugar for a week, then gradually add to your goal list until you reach your long-term goal. It could look something like this:
- Week 1 – No soft drinks or added sugar
- Week 2 – No soft drinks or added sugar, limited carbs and exercise 3 times per week.
- Week 3 – No soft drinks or added sugar, limited carbs, exercise 3 times per week and lose 2 pounds for the week.
- Week 4 – Monthly goal – 4 pounds of weight loss.
- 6 Month Goal – 30 pounds of weight loss, etc.
To help you reach your goals, more planning is required. Meal planning ensures that you get the right number of calories, carbs and proteins you need on a daily basis. Fill your plate with fresh fruits and veggies, choose whole grain bread and pasta, limit healthy fats and make sure you get plenty of protein and you will begin seeing the weight come off. Add in at least 30 minutes of exercise, 3-5 times a week and you will soon reach your goal.
Phase 2 – Scheduling
If you are a busy person, and really, we ALL are, you will have to pencil in the time you need to exercise and meal plan on your daily schedule. Some people choose to do a weekly meal plan, taking a 2-3 block of time on Sunday or Monday to prepare meals for the rest of the week. There are a lot of freezer meal recipes, make-ahead lunches and easy breakfasts that can be put together and stored away in the refrigerator until needed. You can chop veggies and fruits, separate large bags of nuts and make low-fat dips for snacks. For others, it is not feasible to plan for an entire week, so instead, meal prep is done the night before. Calories are counted for breakfast, lunch and dinner and snacks are prepared.
Exercise is another thing that must be scheduled in. You may think finding 30 minutes is easy, but with children, jobs, and other responsibilities, it can really be difficult. The first step is deciding whether you are a morning or evening person. If you have a hard time getting up in the mornings, schedule your exercise time for around 8 pm. If you are way too tired in the evenings after work, get up 30 minutes earlier than you normally do to walk on the treadmill or go to the gym.
Phase 3 – Rewarding Yourself
After all your hard work, it is only reasonable to treat yourself to a reward. After losing weight, you may begin to notice that your skin has lost some of its elasticity, leaving you with sagging areas around your middle, under your arms and on your thighs. Your breasts may also deflate since breast tissue is made up mostly of fat. One way to reward yourself is to get body contouring procedures. You have worked so hard, you definitely want to look your best, so a tummy tuck, liposuction, a breast lift, and/or an arm lift can help you get the body you desire. If surgery isn’t for you, you can also try Coolsculpting, a non-invasive way to eliminate fat cells and tone the body.
If you would like more information on how to reward yourself after working hard to lose weight and be healthy, contact our office today for a consultation with one of our board-certified plastic surgeons!