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Happy New Year, Happy New You

Many of us start the new year with ambitious weight-loss goals only to abandon them by Spring. To take weight off and keep it off, the best approach is a combination of planning, diet and exercise.

Here are a few guidelines you should incorporate in your successful 2013 weight loss strategy.

Diet/Nutrition:

In order to lose weight and keep it off, the most recent scientific studies show that you should eat breakfast every day, reduce your carbohydrate intake, and eat more protein.

Breakfast should consist of slow-digesting foods , protein, and fiber ( for example: an egg sandwich on whole wheat toast with a tomato slice and fresh spinach).

A June 2012 study published in the Journal of the American Medical Association showed that all calories are not created equal. Lower-carbohydrate diets increase daily energy expenditure by up to 300 kcal/day.

And eating more protein (according to the Journal of Clinical Nutrition up to 100 gm per day) helps the body expend more energy, even at rest.

Exercise:

In order to lose a moderate amount of weight you should plan on a minimum of 150 minutes per week.

While cardiorespiratory (aerobic) exercise such as walking, jogging,biking and swimming is key for weight loss,  strength training 2-3 times per week is necessary to maintain lean body mass. And studies show weightb traing elevates metabolism up to 7% for up to 72 hours after your strength training session.

Planning: Just like any other activity, successful weight loss requires planning. Set small daily and weekly goals for dietary changes and exercise alike.

And anticipate potential barriers to exercise. Are you taking a business trip? Take along some portable fitness bands so you can exercise in your room. Or choose a hotel near a walking trail.

Of course, you should always check with a healthcare professional before beginning any new diet or exercise program. But if you incorporate these guidelines, you will have a better chance of reaching your weight-loss goals. Here's to a Happy New Year and a happier and healthier new you!