No one ever makes a New Year’s resolution to lose just one pound, but maybe more people would get the results they want if they did. The big advantage in aiming to drop just one pound is that you’ll be rewarded more quickly than waiting to lose 10 or more. And you‘ll be rewarded more often, which can be a source of motivation to keep going.
Having a realistic weight loss goal will also make it easier to focus on just one pound at a time. Sound too good to be true? Let me explain why this approach works.
Every veteran dieter knows losing weight isn’t the hard part, keeping it off is. No matter what weight loss plan you choose, if all you’re thinking about is the result – that final number you want to see on the scale – you won’t be focused on the behavior changes that are going to get you there. Yet mastering those new lifestyle behaviors holds the key to your long-term success, so it pays to pay attention to them every step of the way.
Personalize Your Weight Loss Plan
Throughout the 30 years I provided nutrition therapy to clients in my private practice, I worked with thousands of people who wanted to lose weight, manage diabetes, lower blood pressure or improve their lipid profile for better health. No two clients made exactly the same dietary changes, yet all found ways to adjust what and how much they ate to have a healthier diet. Each client also made choices about how to spend their discretionary time in order to exercise regularly, get enough sleep and have less stress – all parts of a healthy lifestyle.
One thing that was true for everyone I saw was that each individual decided what steps they would take from start to finish. Some chose to eat oatmeal every day, others told me eating breakfast simply was not an option for them. Either way, the changes they made were ones they decided were realistic and sustainable, not me.
A question many clients asked me was whether it would help if they replaced some of the sugar in their food and drinks with a low-calorie sweetener, like SPLENDA® No Calorie Sweetener. I was happy I could tell them there was plenty of research to support that decision for weight loss. For example, one study demonstrated that replacing caloric beverages with water or diet beverages produced weight loss in adults. Another study found using low-calorie sweeteners was a tool that helped members of the National Weight Control Registry maintain their weight loss and compliance with their dietary objectives. You can learn more about these remarkable people here.
So if you’ve resolved to lose weight in the New Year, why not start out by trying to lose just one pound? One way to do that is by making small changes to cut calories from your usual diet, like switching from sugar to SPLENDA® No Calorie Sweetener. After you get used to one calorie-cutting change you can make another. Over time, all of those small changes will add up to a new way of life for you and a new weight you can live with.
I have been compensated for my time by Heartland Food Products Group, the maker of SPLENDA® Sweetener Products. All statements and opinions are my own. I have pledged to Blog With Integrity, asserting that the trust of my readers and the blogging community is vitally important to me.
For more information about living a healthier lifestyle, visit the Healthy Lifestyle section of this blog.
Robyn Flipse, MS, MA, RDN, “The Everyday RD,” is an author and nutrition consultant who has headed the nutrition services department in a large teaching hospital and maintained a private practice where she provided diet therapy to individuals and families. With more than 30 years of experience, Robyn is motivated by the opportunity to help people make the best eating decisions for their everyday diet. She believes that choosing what to eat should not be a daily battle and aims to separate the facts from the fiction so you can enjoy eating well.
- Tate DF, et. al. (8). Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clin Nutr. March 2012;95(3):555-563.
- Phelan S, et. al (3). Use of artificial sweeteners and fat-modified foods in weight loss maintainers and always normal weight individuals. Int J Obes. 2009;33(10):1183-1190