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1) Drink seltzer instead of soda;
Unless you live in a bubble, you know both drinking your calories and artificial sweeteners accelerate weight gain. So ditch the sweet drinks, and switch to soda water. Jazz it up with a squeeze of lemon, lime, or orange—or add cucumber slices or pomegranate seeds.
2) Eat more protein and less sugar at breakfast;
Switch from cereal, toast, and muffins to yogurt, nuts, nut butter, and eggs to give yourself the fuel you need in the a.m. You won’t miss carb-crashing in an hour—you’ll notice you feel more energized and satisfied longer. You want both of those!
3) Start having a mid-morning snack;
Switch from cereal, toast, and muffins to yogurt, nuts, nut butter, and eggs to give yourself the fuel you need in the a.m. You won’t miss carb-crashing in an hour—you’ll notice you feel more energized and satisfied longer. You want both of those!
4) Read the sugar count on labels;
There are about a bazillion names for sugar out there, and you don’t want any of 'em to top the ingredient lists on foods you're putting into your mouth. Make a rule not to sink your teeth into nutrient-poor, weight gain-causing ingredients. Swap your sweets for nature’s candy—yes, I mean fruit!—and you’re on your way to weight loss.
5) Drink a full glass of water before each meal;
There's a reason this suggestion feels played out: Drinking water before you eat helps you to meet your fluid rec for the day, which in turn boosts your metabolism and helps you figure out if your hunger is truly hunger or actually thirst.


1. Making a Vague, Results-Based Resolution
 These rarely end in success, according to study author John Norcross, Ph.D., a psychology professor at the University of Scranton and author of CHANGEOLOGY: 5 Steps to Realizing Your Goals and Resolutions. “‘I want to lose weight,’ doesn’t take into account all the minute details of what needs to change for the long-run,” says Terese Weinstein Katz, Ph.D., a clinical psychologist, eating disorder specialist and diet coach. ‘I want to eat less fast food,’ ‘I want to eat more vegetables,’ ‘I want to eat less sugar,’ ‘I want to learn to eat smaller portions’ are all better starting points for goal-setting.” These are goals you can work toward each day and that will result in the weight loss you want.

RELATED: What the Perfect Fitness Goal Looks Like

2. Keeping Their Resolutions in Their Head
 Writing down your goal can make it seem more real, keep you from tweaking it when things get rough, and strengthen your resolve, says Katz. “Sometimes in writing, too, you can see more clearly what might be unrealistic.” For added accountability, Norcross also recommends sharing your resolution with others.

3. Thinking It Takes 21 Days to Form a Habit
 It’s more like three months, says Norcross. So don’t freak out and give up when you’re a month into your resolution and it still feels like work. Be patient, and living healthy will become second nature. “Success, and the self-esteem boosted by that, then opens the way for future steps and goals to be achieved more readily,” says Katz.

4. Lacking Confidence
 If you go into something thinking you can’t do it, you’ll be right. But if you think you can, you’ll also be right. Confidence (a.k.a. self-efficacy) is a strong predictor of resolution-keeping success, says Norcross. To boost your can-do attitude, focus on playing to your strengths, and again, don’t get hung up on your weak spots or missteps. 

5. Not Tracking Your Progress
 Evaluating yourself can be scary, which is why many people don’t do it. But monitoring your progress, whether it’s by measuring your waistline, stepping on the scale, tracking your workouts, or journaling what you eat—can up your chances of following through with the changes you need to make every day. Bonus: Tracking allows you to recognize and celebrate milestones along the way, a process that’s vital to keeping you confident and motivated.

6. Getting Discouraged by Slip-Ups
 They can be disheartening, but successful resolvers use slip-ups to strengthen their determination, says Norcross. Just recognize your mistake (no beating yourself up) and move on. Did that junk food binge make your stomach sick? Remember that feeling the next time you’re tempted to swing through the drive-thru.

7. Going on Crash Diets
 Losing weight quickly is tempting, but extreme dieting is grueling and will eventually make you want to throw in the towel. Plus, it can actually prevent weight loss. “When our bodies don’t get enough calories, they can go into ‘starvation mode,’" says Tori Holthaus, M.S., R.D., founder of YES! Nutrition, LLC. "Our basal metabolic rate is lowered to compensate for our inadequate energy intake, making it harder to lose weight and causing weight regain once calories are normalized." She recommends instead focusing on making small changes that you can stick with throughout the year.

What do I do if I'm not losing anymore weight?

What you’re describing is a plateau. This is a metabolic issue. Your body has become accustomed to the type of diet and exercise you’ve been giving it (even if it’s a healthy diet and a considerable exercise routine), so it knows what to expect, and it’s no longer being pushed to change. You need to mix it up! First, switch up the volume, frequency, intensity, and duration of your exercise routine Second, make sure you're eating the right calories and the right amount of calories. This might sound crazy but sometimes you might be eating too little calories which may be slowing down your metabolism or simply all the wrong calories for you're body. In addition, it's good to eat six small meals throughout the day v.s.eating 3 larger meals. This will help keep your metabolism going all day long. If you need advice on how to incorporate these tips, ask one of GFFC certified personal trainers. Good Luck!

Shawn Mielke - GFFC President