Volume 24
Number 2
January 25, 2013
Hospital of the University of Pennsylvania
You can do it! Don’t give up on your New Year’s resolutions. `` David Sarwer, PhD.
The new year frequently brings with
Set a Realistic Goal
it resolutions to improve our lives. Not
When it comes to weight loss, people want to lose too much, too quickly, Sarwer said. “It took years to put on the weight so don’t try to take it off in a few months,” he said. “One to two pounds a week is a safe weight loss.” Indeed, losing just five percent of your current body weight will make a significant improvement in many weight-related health problems, like high blood pressure or blood sugar.
surprisingly, the two goals topping most people’s lists are losing weight and getting more exercise. Suddenly gyms are more crowded and weight-loss programs see significant increases in membership. Diet aid apps are downloaded. But within a few months — or sooner — many become discouraged and give up. What’s the key to success? We spoke with psychologist David Sarwer, PhD, director of Penn’s Weight & Eating Disorders Program, for tips on keeping the momentum going.
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“Weigh yourself weekly and evaluate your approach,” Sarwer said. “At the end of the month, if you’re down at least four pounds, it’s working. Slow and steady win the race.” And, while you might have several items on your resolution list, pick one to focus on. You’re more likely to succeed when your efforts aren’t being pulled in multiple directions.
Keep Track of What You Eat You may think you don’t eat a lot but, chances are, your daily intake contains extra calories. “Calories can add up really quickly,” Sarwer said. Yet, lowering the total intake can be as simple as switching from regular soda to diet or, better yet, water. Or, if you eat two cookies for lunch, cut back to one. “Our patients tell us that they’ve cut 500 calories a day without feeling hungry or deprived.”
Make small sustainable changes. “Don’t give up food you love,” Sarwer advised. “If you love cheese steaks, keep them in your diet but eat them less frequently.” Kathleen Cassidy, clinical coordinator for the Rapid Response Team, is proof of the importance of recording what you eat. She’s lost 16 pounds in three months, using the Weight Watcher’s point system. She said keeping track of — and planning — her meals is key to staying on the diet. “I have learned to eat appropriately,” she said. “I pack my lunch because it’s easier to keep track of points. If I know I’m going out to eat, I’ll look up the restaurant’s menu on line and plan what I’ll have. I make healthier choices.” And give it time to work, Sarwer stressed. “Most people tend to abandon a diet or a weight loss program earlier than recommended, before they’ve seen benefits.” Share your goals with close supportive family and friends to help you stay on course. Or enroll in a weight-loss program. Although some people succeed on their own, others prefer the structured approach and comradery of these groups. (Continued on page 3)
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