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Experts offer hope for weight loss resolution success

Posted on Tuesday, December 31, 2013 at 11:00 am

John Coffelt

 One of the keys to success for your weight loss resolution is outlook – thinking of the journey as a marathon and not a sprint.Scales

Local motivational fitness coach Joyce Crites says that too many times people expect a quick fix for weight loss.

“It’s a lifelong process not just a here today and you’re done tomorrow.

“They get discouraged very quickly when they don’t see progress or the results they want in a short period of time,” she said.

She suggests for clients a very realistic three-month baby steps, rather than big long-term goals.

The starting point, Crites advises, is an increase in activity.

“A lot of people have a sedimentary lifestyle, so making sure they find an activity that they enjoy and are willing to devote time to.”

Lack of time excuse is not one that Crites is willing to accept.

“To me that’s a copout. I have a full-time job, three kids – a busy life too, but you make time for things that are important. Health and fitness is very important.”

Crites explains that the importance is in the doing.

“It doesn’t have to be running or anything like that. It can be dancing – anything so that they are getting their body moving.”

Crites, herself a weight-loss success, said that nutrition is the second half of weight-loss success.

She advises healthy changes rather than a dietary makeover.

“I certainly don’t expect to see people dropping everything that that they have always enjoyed eating.

“My goal is to help people establish a way of eating so that they can incorporate things that they like to eat.”

Instead of frying, try grilling. Reduce the portion and supplement the dish with more fruits and vegetables and whole grains.

Some change can go wholly unnoticed.

“Take pasta for instance, if they go from a white type of pasta to whole grain pasta that  [adds] fiber to their diet. The higher fiber pastas benefit more because the carbohydrates are not stored as easily as the sugary carbohydrates.”

The net goal is a smart approach rather than roller coaster dieting.

Crites, an avid runner, is a fitness instructor at the Rec. Complex. She teaches at least three days a week. Classes include a fitness boot camp, kickboxing, and primarily circuit and interval training.  She will be adding private fitness consultations in the New Year. Look for her Facebook page Mass Reduction as it becomes available over the next few weeks.

“I love to help people, because I know where they are coming from. I used to weigh over 200 pounds. I was one of those making New Year’s resolutions.”

According to, a little less than half of all Americans make New Year resolutions, but only eight percent are successful.

Even more depressing is the statistic that 25 percent won’t make it a week in keeping a resolution.

The top advice for success?

Number one – be realistic. Don’t overestimate your abilities. It’s better to achieve a small goal that quickly quit a more ambitious one.

Remember, willpower is not absolute. When hungry and standing in the candy aisle, it is much harder to keep a no junk food resolution.

Set specific goals. According to, people who make explicit resolution are 10 times more likely to succeed. Instead of trying to get in shape, resolve to walk everyday.

When it comes to keeping resolutions, having someone to share responsibility with is the way to go. Find a walking buddy or join a lose to win program.

Plan ahead for success. WebMD advises that planning is crucial. It’s not enough, the site says, to think I want to lose weight and exercise more. You should develop a blueprint of how to reach those goals. Be sure to include contingencies for when you’re likely to slipup.