40 The QUEE NS Courier • health • march 7, 2013 for breaking news visit www.queenscourier.com health s Winning weight loss tips Winter can stretch for a very long time in many areas of the country, and with the extensive cold often comes the temptation to let weight loss goals fall by the wayside. If you’ve set out to lose weight and get healthy in 2013, but are not sure how to keep going another month, much less the rest of the year, take advice from Registered Dietitian Anika DeCoster. “A great weight loss program provides a combination of the right exercise, nutrition and lifestyle factors, including stress management and good sleep,” DeCoster says. “In addition, I’ve noticed that those who succeed in losing the most weight take their efforts further in order to win the competition.” She says adopting these five strategies can improve your chances of winning at weight loss. 1. Find your motivation You can’t lose weight because your doctor said to, or your spouse hinted you should, or a close friend passive-aggressively suggested it. “Real winners spend time thinking about and identifying their own motive for losing weight,” DeCoster says. “The more emotion you put into something, the more likely you’ll commit for the long term. Spend time reflecting and understanding why you’ll stop at nothing to achieve your overall goal.” This doesn’t mean you have to face your weight loss challenge alone, DeCoster adds. “But acknowledge that you are the only one to actively change your behavior.” 2. Learn how and make it a habit “As the saying goes, ‘motivation is what gets you started, but habits are what keep you going,’” DeCoster says. Forming healthy lifestyle habits will lead to longterm weight loss success. But making changes takes work and time.”Most people know what they need to do but often prevent their own success because they never take the time to learn how,” DeCoster says. “For example, you might want to eat healthier and know that you should eat more vegetables, but if you don’t know strategies to add more vegetables to your diet, your success will be limited.” Do your research or hire a coach to help you learn about sound nutrition and exercise. 3. Write your goal down, and publicize it A 2007 study from Dominican University in California reported that people who put their goals in writing are more successful than those who think about them. Success rate increases further by making those goals public. Participants in the study who merely considered their goals succeeded 43 percent of the time, whereas those who wrote goals down increased their success rate to 64 percent. Those who wrote down their goals and reported their progress weekly to a friend succeeded an average of 76 percent. Thanks to the Internet, you can share your progress via social media. In fact, a study published this month in Translational Behavioral Medicine revealed that participants in a weight loss program who also used Twitter as a support tool lost more weight. 4. Take a “before photo” You might want to skip this step, but don’t; real winners take before photos seriously. A before photo is the starting line, the benchmark to stay motivated and be reminded of how far you’ve come. DeCoster says photos should show as much skin as you would in a swimsuit and should capture front, back and side views. “When you are the one losing weight, it can be hard to see the daily metabolic change that is going inside of your body,” DeCoster says, adding that along with the photo make sure you jot down starting weight and measurements. 5. Focus on good behaviors to master, not bad behaviors to stop Make your weight loss journey a positive one. “Instead of telling yourself you really need to stop eating Flushing House(BWwoman):Layout 1 2/10/11 12:27 PM Page 2 fast food for lunch, focus more on planning and packing lunches instead. Instead of telling yourself you can’t have any sweets, remind yourself you’re choosing healthier rewards,” DeCoster explains. The shift may seem subtle, but the payoff to the approach results in long-term lifestyle changes. Courtesy BPT Is it time to help your parent enjoy a new independent lifestyle? For the best value in senior independent living, take a closer look at Flushing House! Not-for-Profit Flushing House 38-20 Bowne Street Flushing, New York 11354 Seniors enjoy freedom, friendship and support in a lively, congenial atmosphere at Flushing House, the dedicated, not-for-profit senior community in the heart of Queens. It's everything you could ask for in a quality, affordable senior residence. Private apartments with kitchenettes and services from $2250/month. • 24-hour security • Continental breakfast, lunch, dinner • Weekly housekeeping/linen services Onsite home health agency Ongoing activity programs Computer learning & fitness centers Frequent trips in our own van Flushing House celebrate living every day™ For the best value in senior living, call us today! www.flushinghouse.com 718-762-3198 Seniors enjoy freedom, friendship and support in a lively, congenial atmosphere at Flushing House, the dedicated, not-for-profit senior community in the heart of Queens. It's everything you could ask for in a quality, affordable senior residence. Private apartments with kitchenettes and services from $2400/month. • 24-hour security • Continental breakfast, lunch, dinner • Weekly housekeeping/linen services • Onsite home health agency & clinic • Ongoing recreation/activity programs • Computer learning & fitness centers • Frequent trips in our own van • Call 800-345-4571 to learn about United Lifeline -- our personal emergency response service gives seniors independence and safety Dear Joan, In the theatre, in the supermarket, in the office, in the mall, in the restaurant, in the bathroom, in bed, in the swimming pool, in the car, at the basketball game, on the golf course, on the train, on the plane, at the lake, on the trail, in the forest, at the park, in the hotel, in the bedroom, and anywhere else you might go. I’ll be there. Yours Truly, Tinnitus Don’t let this happen to you, contact Dr. Hertzfeld regarding what therapies are available for you. Tinnitus Retraining Therapy • Music Therapies Masking/Mingling Devices • Hyperacusis, Misophonia and Phonophobia Melanie Herzfeld, Au.D. 516-364-0011 Hearing and Tinnitus Center 113 Crossways Park Drive, Ste 101, Woodbury, NY 11797 www. earminder.com
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