Arjun Prasad Tiwari

Kathmandu:

Be real and be specific: Write down three or four realistic goals that you can stick to. For example, “I will try to lose one pound of body fat every week. I will walk for 30 minutes minimum five days a week.” Avoid fantasyland goals that will only frustrate you.

Get prepared: Throw away all the junk, the processed, and the binged foods now and replace them with fresh, whole foods like lots of water and veggies. Buy a new pair of walking shoes and find some clothes in your closet you feel comfortable to walk in. During a lifestyle change, if you fail to plan, then you plan to fail!

Be supportive: Whether it’s your best friend, spouse, or pet, it helps to have some nonjudgmental and nurturing support when trying to lose weight, during trying times.

Make day to day notes: Research has shown that keeping track of your daily exercise and food intake in a journal or notebook will increase the likelihood of success. Keep it simple, or if you’re inspired, write a novel! The key is to hold yourself accountable.

Create a food-free reward system: How about a new workout outfit, pair of jeans, shoes or what the heck, even a spa treatment, shopping spree, or weekend getaway? You deserve this kind of treatment when you reach your goals.

Be with a pedometer: A pedometer keeps track of how many steps you take daily. Wear it every day, around home, work, and while exercising. Your National Body Challenge goal is to increase your steps by 10,000 or more daily! Remember this: You’ll burn roughly 100 to 125 calories by taking 2,500 steps (about one mile). The goal during the challenge is to burn 300 extra calories and to eat roughly 200 calories less in a day. This 500-calorie deficit is equivalent to one pound of body fat per week and a healthy boost to your self-esteem.

Don’t skip breakfast: Research shows that the most successful “losers” never skip it. Try to keep it balanced with some protein, a healthy carbohydrate, and a small amount of fat. Here are some examples: an egg white omelette with fresh berries and a piece of whole wheat toast, or a skim milk shake with fruit and yoghurt.

Nix the late night eating: If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.