Kittle: Resolve to be physically active in the new year

A new year is almost upon us.

After weeks of overindulging throughout the holidays, it never fails: Jan. 1 always brings resolutions for fitness and weight loss.

If this happens to be a resolution for you in 2014, let me offer these tips to get you started in the right direction toward success.

Most of us have a rough idea about how to lose weight. But where do we start and how do we get there?

No pills, formulas, body wraps, or fad diets will provide you with long-term weight loss and good health.

Natural weight loss programs are still the most successful way to lose weight and keep those pounds off.

As I mentioned in my previous column, weight loss is really quite simple—it’s just a matter of balancing calories consumed with calories expended.

A healthy, balanced diet with regular exercise truly is the answer to controlling your weight and reducing the risk for major chronic diseases such as type 2 diabetes, heart disease, hypertension, osteoporosis and cancer

Identify your weight loss goals

Perhaps you want to tone up and get stronger? Has your doctor told you to exercise or lose weight? Maybe you want to be able to keep up with your grandkids?

Once you have decided to lose weight, the best way to attain those goals is to write out some small and attainable goals. Once you have met a goal, set another one to keep the momentum going.

Don’t forget to reward yourself for your hard work with something unrelated to food, such as a massage or new outfit. Speak, write and visualize your goals. Use Post-It notes or pictures to help you visualize how you want to look and feel.

Create SMART (specific, measurable, attainable, realistic and timely) goals.

No excuses

We all do it—we make excuses to ourselves for not getting enough exercise and for not eating healthier.

We procrastinate and say we will do it tomorrow. But to move ahead with weight loss, we have to be truthful with ourselves and decide to make our self, our exercise routine and healthy eating a priority

Conquer procrastination

Get your workout in first thing in the morning before your day gets too busy. Find a workout partner for accountability.

Make your meals ahead of time. Use a diet log and exercise journal.

Avoid fast food and rid your pantry of junk food. Use positive thinking for motivation for the mental aspect of exercise and diet is the first most important in our battle for weight loss.

We need to believe in ourself and our ability to obtain our weight loss goals.

Here are some ways to help:

• Make it a habit to remind yourself of your health and fitness goals daily

• Deal with emotional eating by telling yourself that you are in control of your life and that food will not make it better

• Take pictures or create a video diary of your fitness journey to witness the changes in your body and keep you motivated

• Use Post-It notes in your home, car, office with personal motivational messages to keep you on track throughout the day

• Get around positive, supportive people who encourage you in your weight loss journe

• Share your goal with supportive friends for it can help you stay on track and keep you accountable

I have found inspirational and motivational quotes helpful for staying focused and self motivated. has a list of 101 Best Motivational quotes. Below are just a few of the best from that list:

“The most difficult thing is the decision to act, the rest is merely tenacity.”—Emelia Earhart

“Whether you think you can or you think you can’t, you’re right.”—Henry Ford

“It’s not the years in your life that count. It’s the life in your years.”—Abraham Lincoln.

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