A lot of people start out the New Year with big resolutions and lofty goals, but they often fail because they haven't figured out all the little steps it will take them to get there. Then they set out with an all or nothing approach: You either pass or fail with no in-between. And resolutions can be fleeting - many people give up on them before the end of January.
When it comes to losing weight, we're encouraging people this year to start simple. Make little changes - one day at a time - and focus on small goals that will lead to long-term weight loss success.
Once you start to see the results of your changes, you'll feel like a new chapter is beginning...and that will give you the momentum you need to continue on your journey. Today, we're going to go over five tips to get started by keeping it simple:
1) Start with one meal: Don't go into your refrigerator or pantry and throw everything away. Instead, start with one meal or snack at a time so you're not overwhelmed. Remember, the longest journey starts with a single step; break things down to manageable parts. The new Weight Watchers Simple Start program helps you narrow things down so it's easy to choose that one meal or snack. And if one meal or snack doesn't go as planned, pick up your efforts with the next one. And keep in mind food that is good for you, can taste really good too.
Here we have a Tuna Sandwich recipe that you can make in bulk and keep in the fridge that will serve as a healthy snack or, when served with the Side Salad, makes a healthy and filling lunch.
2) Start discovering new foods and foods that make you feel good: Explore healthier options to discover what you like, what fills you up and what keeps you satisfied longer. At Weight Watchers we call a lot of these healthier foods "Power Foods." We have a lot of really simple recipes in this year's program that makes it easy like Veggie Chili over Brown Rice. Paired with a salad, it's a simple and delicious meal for your entire family.
3) Start setting up your spaces: Set up your food so it's easy to make the healthy choices that work for you. A little planning can work wonders. This can be as simple as putting the healthier options at the front of the refrigerator or pantry and the less healthy snacks towards to back. One great trick is to keep fresh, washed grapes front and center in your refrigerator. Any time you need a sweet fix, that'll be the first thing to catch your attention.
4) Start scheduling your meals and snacks: Take a look at when you typically eat-do you have a late breakfast, a hurried lunch, a stress-triggered afternoon snack, and an "I'm bored" evening snack? Scheduling your meals and snacks can have major benefits, including keeping your hunger and energy levels fairly constant and preventing emotion-spurred eating. Here are a few healthy snack ideas that are great to have on hand:
- Pretzel Twists
- Edamame, cooked and shelled, seasoned with lemon juice, lemon zest, salt and pepper
- Light microwave-popped popcorn
5) Start celebrating: Setting and celebrating small goals - not only for weight loss but non-scale victories as well- is so important because those small changes can yield big results. For example, losing just 5-10% of your body weight can produce health benefits, including lowering blood pressure and cholesterol. Acknowledging and being proud of the behavior and activity changes you are making is so important too. Celebrating milestones and achievements in weight loss AND your healthier habits can keep you motivated to stick with your plan.
Getting Started with Weight Watchers is now easier than ever with SIMPLE START, a straightforward do-able 2 week starter plan to get you on the path to long term success. Visit weightwatchers.com to learn more about Simple Start or to find out about meetings near you.
RECIPE #1: Tuna Sandwich with Side Salad:
Make tuna salad with drained tuna (canned in water), fat-free mayo and/or fat-free plain Greek yogurt and chopped red onion and red pepper; season to taste with salt and pepper. Serve on a toasted thin sandwich bread with a side salad tossed with olive oil and vinegar
RECIPE #2: Veggie Chili
Heat olive oil in saucepan over medium-high heat; add minced garlic; sauté until lightly browned. . Add equal parts onion, carrot, celery (sauté until tender) then canned black beans and kidney beans. Add double the amount of canned seasoned diced tomatoes. Season to taste. Heat, stirring often. Serve over cooked brown rice.
Courtesy: Weight Watchers