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Small Changes— Big Results by Ihor Magun, M.D., F.A.C.P. It’s March, and by now all your New Year's resolutions are history. Your vowed list—weight loss, exercising, and just striving to be more healthy are a thing of the past. For reasons great and small, your intended goals are not being realized. In fact, they’ve pretty much faded from the picture. Why does this happen? The major obstacle to achieving most of these admirable goals is that we set goals that are too high and expect results too soon. No, you probably won’t lose 30 pounds in one month, and no, you can’t win that marathon if you’ve spent the last 10 years being a couch potato. If this is the scenario you have imagined, it is doomed before you begin. So what are the alternatives? A prepon derance of evidence shows that you need to think small because small changes can bring big results. Instead of setting goals that cannot be met, you need to set achievable goals, goals that can be increased in increments. As one level is achieved, you move up to another level. This step-by-step approach to success works much better and actually makes it easier to make a sincere commitment to continue winning and succeeding. For example, a weight loss goal of 5 to 10 pounds over the course of 5 to 10 weeks is actually feasible. And adjusting your eating habits and exercise habits gradually rather than all at once makes it more likely that you will meet this goal. Another aspect of setting good goals is to make a point of knowing exactly how that goal will benefit you—in other words, what concrete rewards you will get by meeting that achievable goal. The following illustration is a point in fact: Losing 5 to 10 pounds can decrease the stress on your knees and hips and reduce arthritis discomfort. When you walk, your knees take on pressure that is four times your body weight. If you weigh 150 pounds, that translates to 600 pounds of pressure! For every one pound of weight lost, you lose four pounds of pressure. So losing five pounds means reducing pressure by 20 pounds. And that can make a big difference to comfort and well being. People who make grandiose goals related to diet often fail because they just ask too much of themselves. Starving yourself to lose weight is neither fun nor effective. But cutting 500 calories a day can be easily achieved without much sacrifice and can translate to a 1 to 2-pound weight loss per week. Another way to meet this goal is to let your eyes become part of the process. Choose foods that are similar in appearance to those calorie-laden foods you like but have fewer calories. This may take a bit of getting used to, but it’s a good “mind over matter” trick that is well worth the effort. Eat bread that is only 40 calories a slice (compared to 100 to 150 calories a slice). Eat or drink low-fat or fat-free milk products. Cut back on size—instead of filling your plate with a “normal” portion, scale down to 80% of that portion. It still looks the same, but it will prevent those excess pounds from sticking. Also remember that even fat-free food can add on pounds. If you consume too many calories in a day, you will gain weight no matter where those calories came from. If you don’t relish changing what you eat, change how you prepare your food. Bake, broil, or microwave food instead of frying. If you must fry, use no-calorie or low-calorie cooking sprays. Get into the water habit. Drinking water is not only is great for weight loss but for overall health. Drink water when you wake up and before meals and anytime you can during the day. It fills you up and helps you avoid munching. These are all simple things, but put into practice individually or together, they can have an awesome impact on your life. They help make meeting reasonable goals possible and painless. Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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