5 Ways to Jump-Start Your Weight Loss

The New Year is the perfect opportunity to start fresh and make a commitment to better health. Whether you're about to begin another college semester, start a new job, or better yet — embark on an entirely new, healthy lifestyle, take this time to set goals, get organized, create a new workout routine, and identify areas of your life that you would like to improve. Follow these tips to help you get on track with your weight-loss goals.

Does your hankering for baked goods, candy, or salty junk food tend to get in the way of your weight-loss efforts? You can tackle pesky cravings by removing bad carbohydrates, like those made with refined white flour and white sugar, from your diet . . . permanently. Bad carbs have had their nutrients, including fiber, stripped during processing, so when you eat them, your body digests them rapidly and this causes your blood sugar to spike, which can lead to unhealthy cravings for more of the same. Instead, choose good carbs like whole grains, vegetables, beans and other legumes, and fruits because they are nutrient-dense, high in fiber, and, unlike bad carbs, will help stabilize your blood sugar levels and keep you feeling fuller longer.

Want to see faster weight loss results? The solution is easy: Regular exercise! Schedule at least 20 minutes of either cardiovascular or core-strengthening exercise on most days of the week. When you can’t do that, make an effort to simply move more, so at least you’re squeezing some physical activity in. For cardio-conditioning, your best bet is interval exercises, in which you alternate short bursts of intense activity (15 to 60 seconds each depending on your fitness level) with easier recovery periods, since an interval workout can help you burn fat and calories faster than exercising at a steady pace. Research shows that if you incorporate exercise into your daily routine, you’ll not only rev up your metabolism and lose weight faster, but you’ll also tone and strengthen your body and beat stress as well.

One way to get on the weight-loss track faster is to think of the bigger picture and assess different aspects of your lifestyle that may be sabotaging your efforts. Lack of sleep and too much stress can be real diet busters. If you’re chronically sleep-deprived, it could be affecting the scale, since studies show that lack of sleep can cause weight gain. Schedule a shut-down routine to help ensure that you go to bed at roughly the same time every night. You might even consider setting an alarm to remind yourself to turn off your computer, television, or smartphone at least an hour before bedtime. Stress too should be dealt with, since it often is the source of reflexive and mindless eating. If, like many Americans, you’re continually overworked and overcommitted, reevaluate your lifestyle and find ways to relax. Taking a yoga class and simply doing some deep breathing during the day are ways to beat stress.

As you begin your weight-loss journey, seek out the support and encouragement of your family and friends. Let them know that you’re trying to stick to a healthy diet and exercise regimen and ask them to help you make good decisions, especially during the times when you’re feeling most challenged by your new lifestyle. Additionally, try enlisting the help of a friend or family member who is also trying to lose weight and suggest that you become diet buddies. You and your new buddy can motivate each other to stay accountable to your diet and fitness goals.

Success comes in many forms and can be measured in different ways. Whether it’s the way you feel, how your clothes fit, or the number on the scale, the most important thing is that you celebrate your successes — no matter how big or small. This doesn’t mean you get the license to binge on a tub of ice cream or a box of cookies. Instead, find healthy ways to reward yourself: Spend a day getting pampered at the spa or salon; purchase a new outfit for your slimmer figure (or one that you would soon like to fit into); or enjoy a night out dancing with friends!