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Optimize your weight loss resolution
Q&A with Doc Wilson, Ph.D.
CA’s Doc Wilson provides a top 8 list of ways to make sure your weight loss resolutions are achieved.
 Q: What can I do to increase the odds that my resolutions to lose that excess flab and have a healthier body will see full fruition this year – even by summer?
A: Faithfully following all of the 8 steps outlined below will greatly increase your odds of realizing your weight loss and health resolutions, indeed virtually guaranteeing that you realize your resolutions!
1. REWARD YOURSELF. Identify or formulate what items, events or rewards would most strongly help keep you on the straight and narrow path to accomplishing your weight loss and health goals. Part of this process should include determining if there are any psychological hurdles that you need to come to grips with prior to commencing the heavy work. For example, if you have unresolved psychological barriers that are holding you back, seek counseling with a professional.
If there are no issues, then develop a list of weight or health milestones and decide which rewards to match with each milestone. Some example include taking a vacation to an area you have longed to see, attending a concert byyour favorite singing group or purchasing a special luxury item.
 2. SEEK OUT SUPPORT. Enlist the help of a dear friend or confidant who will check in with you several times each week to ascertain that you are totally on track with your nutrition and exercise programs.
3. ENLIST A FRIEND. If possible, convince a friend to be your workout buddy. Preferably, this would be someone who has a similar schedule for exercise.
4. HIRE A TRAINER. Budget permitting, hire a personal trainer who is knowledgeable about the optimum kinds of exercise programs for losing excess weight. A good personal trainer will help you to keep on track while simultaneously directing you through a great workout.For more information about personal training at CA, click here.
 5. CONSULT A NUTRITIONIST. Consult a knowledgeable nutritionist or dietitian to help develop a meal plan to you lose only between half a pound and 3 pounds a week. Losing more than 3 pounds a week will increase your odds of developing gallstones, which can lead to more health complications. CA offers consultations with nutritionists several times a month. Consult CA Activities Guide for more information.
6. GET VISUAL INSPIRATION. Post one or more “ideal body” pictures (but also ones that are realistic for your body structure and build) in your bedroom, bathroom, kitchen, office or wherever you wish so that you are constantly reminded of your goal.
7. SAY IT LIKE YOU MEAN IT. Post “perspective” or “inspirational” sayings or short essays such that you are frequently reminded of how important it is to achieve an optimally healthy body. Consider the following, develop your own or find great posters that have stunning pictures to go with verbiage that clicks with your psyche.
- I am a precious creature who will better achieve great things once I am healthier!
- I deserve the best, and therefore demand the best of myself.
- I owe it to myself to have the best help possible.
- Great health is my greatest wealth!
 8. WRITE IT DOWN. Maintain both a food diary of all that you eat and a chart of your weight at the end of each week. Be certain that you weigh yourself at approximately the same time each week and that you have emptied your bladder just before weighing. The best kind of scale is a digital one that weighs to the nearest tenth of a pound, however any standard scale will suffice. Be certain to share your results with your friends or confidants.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Doc Wilson
 Doc Wilson is a physiologist, biochemist, nutritionist and personal trainer who does personal training and nutritional counseling at Columbia Association. He earned a Ph.D. in physiology and biochemistry from the University of Illinois at Urbana-Champaign. He also holds a Master of Arts in physiology from SUNY at Buffalo, and he conducted a post-doctoral fellowship in biochemistry and physical chemistry at Duke University. He is a past faculty member of the University of Maryland Schools of Medicine (Department of Medicine, Division of Nephrology) and Dentistry (Department of Physiology).
Wilson’s areas of specialization include weight loss and weight control, preventing and reversing type 2 diabetes, preventing and reversing high blood pressure and other cardiovascular diseases, and exercise and nutrition for optimum overall health. His first book, "Total Health in a Nutshell," is slated for publication in the near future.
Have a question for a CA expert?
E-mail your questions to CAmonthly@ColumbiaAssociation.com. Please include your full name, village of residence, phone number and e-mail.
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