Tag: Weight Loss Program

When Less is More: 10 Tips for Portion Control

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

 

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

STAYING ACTIVE: TRY SOMETHING NEW THIS SUMMER

Summer is almost halfway over, but it’s not too late to take advantage of the summer weather. During the summer months life tends to get busy and staying active can be a challenge. You must genuinely enjoy the physical activity that you work into your Diet Center Program in order for it to stick long-term. After all, it’s difficult to stay motivated if you’re doing something that you don’t like to do.

Often times, people associate physical activity with working out at the gym, running on a treadmill, spending time on an elliptical machine or lifting weights. If you’re not into these kinds of activities, staying active may seem daunting – but it doesn’t have to! The key to staying physically active consistently is to find something that you like to do and make it a priority when planning your life. In the realm of physical activity there are so many different and fun things that you can try. If you’re having a hard time staying active this summer, here’s a few suggestions to get you moving before the summer is through:

Hiking

You don’t have to live deep in the mountains to hit up the hiking trails. Even if you live in a city, there is likely city parks, state parks and nature preserves with hiking trails nearby. Keep in mind, there’s no hard and fast rule that hiking must be done in nature, either. Is it still hiking if you take a walk through your town, city or urban area? Yes! Urban hiking is a thing (seriously, Google it) and if you enjoy being outdoors and getting more acquainted with the community that you live in, perhaps it’s time to lace up your shoes and hit the streets!

Group Classes

There is perhaps nothing hotter right now in the fitness world than group classes. If you work out by yourself all the time, it can be difficult to stay motivated and push yourself. Although group classes are far from a new concept, they have risen in popularity in recent years as several group fitness gym concepts have sprung up and had success. Do a Google search for gyms in your area – you’ll likely be surprised by what you find. Group yoga, cycling, pilates, barre, water aerobics, boot camp training, boxing and strength training classes are only a few of the options available if you’re looking to get a workout in a group setting.

Rec Sports Leagues

Playing sports is a great way to work out without realizing you’re working out. Once the spirit of competition sweeps you away, it’s easy to participate in a half hour or hour of physical activity almost unwittingly. If high intensity sports like soccer, flag football, racquetball or basketball aren’t your jam, don’t sweat it! There’s plenty of mid-to-low intensity sports to get involved in like sand volleyball, golf, softball and kickball (yes, adult kickball leagues…once again, Google it).

Bike Riding

Remember when you were a kid and anytime you needed to get around the neighborhood you rode your bike? Take a ride back to the good old days and make it a goal to ride your bike to work a couple times a week. Have a long commute? Consider taking your bike to run errands after work or just ride it for the sake of riding it. After all, it’s summer – get out and get some fresh air!

Kayaking

There’s nothing better in the summer than being on the water. If you enjoy nature but aren’t really into hiking, maybe kayaking will float your boat. Kayaks are relatively inexpensive and allow you to take a one person expedition of your local lakes, rivers and streams. However, if you decide to buy or rent a kayak, don’t think that you have to go it alone! Gather some friends and hit the water together. Plan a weekly kayak date and make it a social group activity.

Dancing

Dance classes are a great way to have fun and get your steps in! Although the term ‘dance class’ may conjure up images of Zumba or dance aerobics classes, you can also join classes that teach you how to dance (which are great dual purpose classes – learn and burn). Whether you’re interested in ballroom dancing, swing dancing, break dancing or dance aerobics, dance classes are great activities (especially for couples) that will get you moving, grooving and burning calories.

Martial Arts

Did you ever want to be a ninja when you were a kid? Now’s your chance! Join a martial arts class and learn discipline, self defense and get in shape while you’re at it. Martial arts classes are a great way to build strength, both mentally and physically, and they can prepare you to defend yourself if the need arises. Ready to kick-start your martial arts training? Search for Karate, Taekwondo, Jujitsu, Kung Fu or Kickboxing classes in your area.

Your Diet Center Counselor will be glad to help with activity ideas and to hold you accountable. Just let us know how we can help.

7 Reasons to Drink More Water

It’s no secret that water is essential to life and maintaining good health, however, you may not realize that the benefits of water go far beyond just keeping you hydrated. As an important component of your Diet Center Program, we recommend drinking 64+ ounces of water each day for optimal weight loss results. You are breaking down body fat so rapidly on the Program that water helps to release what you are releasing—so you see inch loss and feel smaller faster. Here are some of the additional benefits of staying hydrated and that consuming adequate water provide.

Promotes Kidney Function 

Your kidneys are constantly filtering waste from the body (especially in weight loss mode). When the kidneys are able to do their job properly, these waste products are eliminated in your urine, which keeps the blood relatively free of these harmful wastes. Sufficient water intake aids in this process!

Crushes Fatigue

Studies have shown that water can also help fight fatigue. One of the most common symptoms of dehydration is tiredness. Track your water intake to ensure you are drinking 64+ ounces throughout the day and fight fatigue before it starts.

Assists Digestion 

Drinking enough water increases the amount of fluid in your colon, improving the digestive process. If you experience digestion issues, drinking an adequate amount of water may improve your condition.

Prevents Sickness

Water flushes bacteria and toxins from the body and staying hydrated helps to prevent the onset of colds and other illnesses.

Boosts Brain Power

Studies have discovered a link between water and memory, suggesting that drinking enough water may significantly improve cognitive function.

Keeps Skin Bright

Sufficient water intake is important for hydrating your skin resulting in a healthier complexion and skin tone. When you are chronically dehydrated, your skin may feel dry and look dull. Water helps brighten the look of your skin and also may reduce acne flare-ups by flushing out bacteria.

Controls Appetite

Studies prove that dehydration often masks itself as hunger.  Sufficient water consumption helps to curb overeating by suppressing false hunger pangs. Consuming water throughout the day allows your body to signal true hunger. Keep your water bottle handy, feed your thirst and stay hydrated!

Tips to Help

If you need assistance with getting more water in, try adding fruit infusions to add flavor to your water. Lemon, lime, orange, cucumber and strawberries can be a great addition. Diet Center’s Water Enhancer helps to burn fat and suppress appetite. You can also use herbal tea and sparkling water (unsweetened) to count towards hydration.

5 Tips to Make Food Journaling Work for YOU

Most of us would love a secret to losing weight even faster. And while there’s no magic for healthy weight loss, a journal is a valuable tool. According to a study from Purdue University, keeping a food diary can double a person’s weight loss results.

Incredible! By writing down your food intake each day and monitoring your eating habits and activity, it’s possible that you could double your weight loss results. Despite the benefits, journaling may seem daunting to some. Writing down your daily food intake is a commitment and you may think you don’t have the time or even know where to start.

Don’t worry! Below are some tips to help keep you committed to your journal and accountable to your Diet Center Program.

Choose Your Method

Not all journaling is created equal. Some people like to map out their meals ahead of time and just cross them off their journal as the week progresses. Others like to write each meal as it is consumed, either before or after they’ve eaten. If you are a fan of apps—keep in mind research has shown time and time again that a paper version with handwriting trumps electronic methods. The reasoning is recall is stronger when writing—meaning if you are confronted with a temptation a second time, it’s hard to write it again. Each of these techniques are effective and will produce the same result of faster weight loss. Use the method that works best for you and make sure to keep your journal with you at all times!

Don’t Give Up

Perhaps you are not losing as quickly as you would like, you are experiencing a plateau or deviated from your food plan. Don’t allow these occurrences to derail you from reaching your health goals. Stick with it! Seek the advice of your Diet Center Counselor and continue to successfully lose weight. Our team of experts will provide the suggestions you need to get back on track, break a plateau or handle a challenging situation.

Be Accurate

The more accurate you are, the more you will be able to recognize exactly where you can make adjustments, avoid challenging situations and add variety to your daily food plan. Record portion sizes and meal times. Be sure to include everything you eat, whether it is on plan or not and use your journal as a guide to modify your behaviors, add variety to your food plan and to assist with avoiding stressful situations that may lead to unhealthy food choices.

Set Reminders

Set reminders on your phone, on your calendar or in your email to remind you to log each meal. The alerts may seem irritating at first, however, they will eventually get you in the habit of logging every meal. Once you establish the habit, you won’t even need them!

Additional Tips

Make journaling fun! If you tried a new recipe, record whether or not you liked it. Take note of how you feel after a healthy meal. If you skipped a meal, record what in your day kept you from eating. Also record how you felt before eating certain foods, so that you can identify triggers and times of the day when you crave certain foods. Make sure to also record activity, water intake and the nutritional supplements you are taking.

Remember

Journaling will help you reach your goal faster and stay accountable to your program and health goals. Your journal can be your best friend during weight loss. When you keep track of everything you eat, you will be able to identify your progress and work to eliminate unhealthy behaviors. And, experience twice the weight loss! Journals are most beneficial when you can review them—make sure to have yours available the next time you speak with your Diet Center Counselor. If you bite, write it. Happy Journaling!

Surf’s Up! Our Beach Party is Monday 6/11.

 

Surf’s up! Diet Center’s Beach Party Weight Loss Open House is Monday, June 11th. This is our last savings event of the year offering 50% OFF all programs and 60% OFF if joining with a friend, family member or co-worker.  You can lose up to 15 pounds by July 4th when you get started now.  We also have all our products on sale including the new AM/PM Weight Control Patch that makes losing weight even faster and easier than ever before.  Summer is a terrific time to work on your goals because of the abundance of fresh fruits and vegetables.  Summer is also perfect for grilling foods to make prep super easy and really turbocharge your results.  We appreciate the support you have shown us for the last 45 years in business.  Our teams look forward to helping you reach your health and wellness goals and a sizzling look for summer.  Due to high demand we see during this event, we encourage you to make an online appointment to reserve a time just for you.  See you at the Beach Party!

 

What’s In Season For Summer

Summer is in full swing, which means delicious, colorful produce is available. With so many options, it’s easy to incorporate fresh, whole foods into your daily health regimen. Check out the recipes below and taste all that summer has to offer on your Diet Center Program.

ONE PAN LEMON HERB SALMON AND ZUCCHINI

Makes 4 Servings | 1 vegetable per serving | 3 protein per serving | 1 fat per serving

Ingredients

  • 4 zucchini, chopped
  • 4 teaspoons olive oil
  • Kosher salt and freshly ground black pepper, to taste

For the salmon

  • 2 tablespoons Stevia brown sugar, packed
  • 2 tablespoons freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 4 (3-ounce) salmon fillets
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • Preheat oven to 400 degrees F. Lightly spray baking sheet with oil sprayer. In a small bowl, whisk together Stevia brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
  • Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with Morton® Lite Salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
  • Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes. Cooking time will vary depending on the size and thickness of the salmon filets.
  • Serve immediately, garnished with parsley, if desired.

 

HEALTHY GARLIC GREEN BEANS RECIPE

Makes 6 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1-1/2 pounds fresh green beans
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 2 teaspoons Italian seasoning
  • 1/8 teaspoon Morton Lite Salt
  • 1/8 teaspoon pepper

Directions

  • Preheat oven to 450 degrees. In a 15-in. x 10-in. x 1-in. baking pan, toss green beans, oil, garlic and Italian seasoning until beans are well coated. Bake, uncovered for 12-15 minutes or until beans are crisp-tender and lightly browned, stirring occasionally. Sprinkle with Morton Lite Salt and pepper.

 

GRILLED ROSEMARY PLUM TOMATOES

Makes 4 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1 tablespoon minced shallots
  • 4 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon grated lemon rind
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon Morton® Lite Salt
  • 8 plum tomatoes, halved lengthwise
  • Oil sprayer

Directions

  • Prepare grill.
  • Combine first 6 ingredients (through salt) in a small bowl. Add tomatoes; toss to coat. Place tomatoes, cut side up, on grill rack coated with cooking spray. Cook 3 minutes or until thoroughly heated.

 

PEACHES AND CREAM POPSICLES

Makes 6 servings

Ingredients

  • 4 – 5 large peaches, pitted and chopped
  • 1 Vanilla Fat Burning Gold Protein Pudding, prepared

Directions

  • Blend prepared Gold Protein and peaches until peaches are in small chunks.
  • Pour into Popsicle molds and freeze until solid.

 

MINTED WATERMELON SALAD

Makes 8 servings | 1 fruit per serving | 1 fat serving

Ingredients

  • 6 cups cubed seedless watermelon
  • 2 tablespoons minced fresh mint
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 2 teaspoons Stevia®

Directions

  • Place watermelon and mint in a large bowl. In a small bowl, whisk lemon juice, oil and Stevia until dissolved. Drizzle over salad; toss gently to combine.

Helpful Tips for Ordering Out

Helpful Tips for Dining Out

Can you lose weight while having foods you love? When it comes to dining out at restaurants, you may think there’s no possible way you can go out to eat and continue to lose or maintain your weight loss. At Diet Center, we introduce you to all the tools and knowledge needed to make eating out a breeze.

Before you dine out, it’s important to be prepared! Walk into the restaurant knowing that you are going to say “no” to the bread basket, you are committed to avoiding empty calories such as alcohol and you’re going to enjoy the company rather than focusing solely on food. There are plenty of healthy options when dining out that allow you to enjoy what you are eating while maintaining your commitment to your weight-loss and health goals. Here are some additional tips for ordering out.

Tip 1: Prepare Ahead of Time

Most restaurants have their menus online. Take a few minutes to view the menu ahead of time and choose the healthiest option from there. This way, you are already prepared to order and won’t be tempted by other menu options! Before the meal, be sure to take your Diet Center Carb Blockers, which will assist with reducing cravings, decreasing hunger and increased fat burning. A Gold Protein Drink or Fiber Supplement will also aid in creating a feeling of satiety helping to avoid overeating.

Tip 2: Don’t Be Afraid to Ask

You can ask the chef to prepare your food any way you’d like. Don’t be afraid of seeming “picky”—restaurants receive special orders all the time. Don’t feel obligated to explain that you are trying to lose weight, simply tell the waiter that because of dietary concerns, you need your meal prepared a certain way. Ask to have your protein grilled without butter, fat or salt and substitute an extra vegetable or side salad for your starch option!

Tip 3: Order Healthy Options from the Diet Center Food List

You may order any meats, fruits and vegetables from your servings, however, we recommend you save your starch servings for when you eat at home. Starch servings at a restaurant can be double or triple the recommended portion and contain far more calories.

Tip 4: Avoid Temptation

Don’t tempt yourself. Wait until your fellow diners have taken a roll or piece of bread from the basket and politely ask the waiter if he can remove the basket from the table. Order soda water or iced tea with lemon or lime instead of a cocktail. This way, you avoid temptation and stay on track! If wine or cocktail is a must, ask your Diet Center Counselor for suggestions and order your drink after you place your order for your entrée. This keeps you on track!

Tip 5: Be Aware or Large Portion Sizes

Restaurants are notorious for serving larger-than-recommended portion sizes. To avoid overeating, ask your waiter to box half your meal up right away. That way, you won’t feel lethargic after your meal and you’ll also have leftovers for the next day. Another option is to cut all portions in half immediately upon being served by creating a line in your food. This will tell you your “stop” point. Without this line, it is easy to lose focus on how big the beginning portion was.

Tip 6: Eat Slowly and Mindfully

Eat slowly during your meal and be sure to take short breaks where you can put your fork down and pause or take a few sips of water. Give yourself 15 minutes after your meal to feel full. It takes the feeling of satiety time to register within your brain. If you still don’t feel satisfied, enjoy a decaffeinated non-fat latte or fresh fruit.

Ordering out at restaurants is easy when you prepare ahead of time and arm yourself with the knowledge to choose healthy options and the willpower to avoid temptation.

How Your Food Choices Affect Your Happiness

We’re all familiar with that common movie scene depicting a character in crisis, having experienced a breakup, embarrassing moment or career setback, wearing sweatpants, watching a movie and soothing their sorrows with a bowl of ice cream. While not always the case, the idea is that ice cream (or whatever your snack of choice) will provide comfort and pleasure in a time of need. The cliché is correct in recognizing the link between our emotions and the food we choose to eat. But as with most clichés, the relationship might be a little more complicated than that.

It’s Complicated

There is plenty of evidence that shows long-term, poor eating habits can lead to obesity and sometimes even depression. But what about those short-term fixes and cravings? Can your mood and overall happiness affect your daily food choices? Or do your daily food choices affect your mood? The short answer is “yes.”

Creating Patterns

In the short term, there is such thing as mood-boosting foods, meaning our ice cream cliché is technically accurate. Ice cream contains sugar, which may momentarily give you an energy boost and raise levels of the pleasing neurotransmitter, dopamine. But relying on foods like ice cream or high-fat, high-sugar choices to achieve short-term sources of pleasure can cause further cravings and create a pattern of overeating down the road.

Mood Foods

The good news is there are many foods that offer the mood-boosting benefits of sweet treats without the chemical rollercoaster ride that can produce long-term bad habits. Start with unrefined starches and good sources of protein including shellfish, eggs, oats or sweet potatoes. Each contains tryptophan, another feel-good neurotransmitter that is capable of making a direct connection with your brain. Add some fruits and vegetables, and your brain will be operating at full capacity.

Here are some of our favorite healthy mood-boosting foods:

  • citrus fruits
  • nuts and seeds
  • celery
  • salmon
  • eggs
  • kale
  • herbal tea

Diet Center’s Herbal II Formula is designed to help relieve stress and help you detoxify while feeling great. See your Diet Center Counselor for more information.

Finding Balance

The guiding principle in creating and sustaining happiness through your choices in food is balance. Eating meals full of fiber, protein and healthy fats will prevent chemical crashes and promote a lifestyle of consistency and confidence. While sweets and unhealthy carbs can momentarily cure your emotional ills, the physical toll they take on your body can soon influence your psychological well-being.

It’s a classic “chicken or the egg” question and a relationship dependent on several factors. Each person has a different experience based on family history and the unique circumstances in which they live, so it’s important to assess your relationship with food and understand your motivations and habits. Once you’ve identified those habits, you can adjust and start eating foods that truly make you—and your body—happy.

Why is Fiber Important for Weight Loss?

Did you know that fiber fights fat? Daily meal plans high in fiber not only help you lose weight faster, but have an array of health benefits. Dietary fiber is different from other food components such as fats, proteins, and carbs that your body breaks down and absorbs. This is because the human body can’t digest fiber; instead, it passes fairly intact through your stomach, small intestine, colon and then out of your body.

Why is fiber important? It flushes toxins from the body and provides numerous other health benefits as well:

  1. Aids in weight loss. Fiber serves as an appetite suppressant. It also tends to be less calorie-dense, providing fewer calories for the same volume of food. We are breaking down fat rapidly on the Diet Center program. Fiber provides a catalyst to remove what we break down.
  2. Enhances bowel function and health. Fiber decreases constipation and lowers the risk of hemorrhoids, diverticulitis and irritable bowel syndrome.
  3. Normalizes blood sugar levels. Fiber slows the absorption of sugar. This helps improve blood sugar levels and, consequently, helps manage diabetes.
  4. Improves cholesterol levels. Fiber may help to lower LDL or “bad” cholesterol as well as total cholesterol, therefore reducing the risk of heart disease.
  5. Supports the immune system. Fiber supports good bacteria, or intestinal flora, and speeds the elimination of wastes and toxins from the body.

The average American consumes a mere 5 to 10 grams of fiber per day, while the American Dietetic Association recommends between 25 and 35 grams. On the Diet Center program, we ensure that clients are consuming a minimum of 25 grams per day. Fruits, vegetables, whole grains, meal replacement products and fun-flavored fiber drinks all contribute to your daily fiber intake, while on the program.

Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk for numerous diseases, while at the same time helping you lose weight! Fiber fights fat!

Setting Successful Weight Loss Goals

We are ringing in 2018 with results. You’ve planned to look and feel your best, and now it’s time to get started. The first step of your weight-loss journey is to determine your goals. Setting smart, specific goals for yourself will motivate you to reach them. Before you begin, write down your goals so that you can reference them frequently throughout your program phases to track your progress.
Your goals will change as you begin to lose weight so it is important to always be challenging yourself with new goals weekly and monthly. Your Diet Center Counselor is here to support you during your entire journey and help you achieve your goals. Take advantage of their advice and support.
SMART Goal Strategy
A helpful tool for setting goals is to use the SMART goal strategy. This strategy will set you up to successful accomplish your goals, both large and small. Each of your goals should meet the following criteria:
Specific: Each goal should be specific. For example, losing weight is not specific, however, losing 35 pounds in 15 weeks is specific.
Measurable: If you can measure a goal you are better equipped to determine whether or not you have achieved it. You can also set milestones with measurable goals.
Attainable: An attainable goal is one that you have enough time and resources to achieve.
Realistic: All goals should be realistic. Setting unrealistic goals may result in disappointment or cause you to give up.
Timely: Goals must have starting points, ending points and fixed durations. Studies have shown keeping track of your progress will help you evaluate and stay motivated.
Set One Specific Goal
“Vague goals produce vague results.” There is no place in your life for vague goals. Your subconscious mind will fulfill whatever it focuses on and if your goals are ambiguous or incomplete, then you will achieve results that are also ambiguous or incomplete. You want to make your goal as detailed as possible in order to achieve the specific results that you desire. A specific goal is one that is clearly defined in such a way that anyone could come by and understand what you intend to accomplish. Your goal should contain a detailed description of what you want to accomplish, when you want to accomplish it by, and the action(s) you will take to accomplish it.
To set a specific goal, you must answer the six “W”questions:
» Who: Who is involved?
» What: What do I want to accomplish?
» Where: Identify a location.
» When: Establish a timeframe.
» Which: Identify requirements and constraints.
» Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be: “Get in shape.” But a specific goal would say: “Join a health club and workout 3 days per week.”
Set Long and Short-Term Goals
Creating both long and short-term goals allows you to prepare for a change, rather than a quick-fix solution to your overweight condition. Short-term goals will help you evaluate and celebrate your results along the way, while long-term goals will establish solutions to help you change behaviors and lead a healthy life.
Get Organized
Now that you have established your goals, it’s time to plan. Create a timeline of your journey and keep that in a place where you will see it every day. Track your progress weekly using a notebook and record your food, water, nutritional supplement and activity on your Journal daily.
Stay Accountable
Staying motivated 100 percent isn’t always easy. Enlist the support and assistance of friends, family and your Diet Center Counselor. This is your journey and it’s important that you create a positive support system to achieve your goals. Your Advisor is there to help motivate you to achieve your goals, offer solutions and keep you accountable during challenging situations.
Reward Yourself
Reward yourself for each milestone you reach. Also remember to pat yourself on the back for small victories as well; declining dessert or getting 20 minutes of exercise in 3 times a week. Taking time to celebrate your success with non-food-related rewards is your building block for long-term success.
Review After Every Victory
The moment you achieve a goal is a triumphant feeling! Celebrate and assess your past goals and, from there, create new goals following the SMART method. If your goal was to lose 50 pounds by a certain date and you achieved that, celebrate the win and set a new goal. Your new goals could be anything from trying a new sport for 30 minutes a day to joining a gym for a month to merely working to maintaining your new goal weight in the future.

It’s a new year, a new you and we look forward to celebrating winning results with you!

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