Making New Year’s resolutions is easy – making them last is the challenge.

This is especially true when it comes to one of the most popular New Year’s resolutions: losing weight. Part of the problem is that it is too easy to focus on weight loss goals alone and get derailed when the results aren’t as immediate as expected.

Try a resolution to be healthier overall and allow weight loss to occur naturally as a result.

New Years Resolutions

Here are 7 steps to make 2014 the healthiest year yet:


1. Set a clearly defined goal – and write it down.

Avoid distractions or temptations that will inevitably occur. See progress and measure results. New Year’s resolutions are much like any other goals in that they help us formulate a plan for living life to the fullest.

2. Take small steps.

Rome was not built in a day, and so it is with your goals to be healthier. Begin by eliminating one unhealthy food from your diet daily. For example, swap out candy bars for Extend Bars. The same is true for exercise (see tip #6). Your goal may be to run a mile but walking around your office during break or lunch time may be the best start to get there.

3. Read nutrition labels.

Start with the serving size and then check the total calories per serving. Make sure to limit total fat, saturated fat, trans fat, simple carbs, cholesterol and sodium and to look for high dietary fiber, protein and complex carbs instead.

4. Strive for good blood sugar.

Good blood sugar control is vital to help manage weight, appetite, diabetes and sustain energy. To achieve good blood sugar, eat a diet that consists of lean protein, complex carbohydrates and healthy fats (Extend Nutrition snacks were created by Dr. Francine Kaufman with this nutritional profile).

5. Plan ahead.

Plan your grocery list at home so you will be stocked with smart choices. Have smart snacks wherever you are: in your glove box, in your car, purse, desk drawer, coat pocket, briefcase, etc. Planning ahead means you can reach for an Extend Bar, raw nuts, vegetables or fruits to satisfy your hunger instead of a snack that will derail your goals.

6. Get moving.

Make 2014 the year you find physical activities that you love. Try dancing, roller skating or any sporting activities. The point is to find activities that make you happy, burn calories and achieve weight loss goals simultaneously.

7. Dream big – and visualize.

The idea is that when you dream big, you will also achieve big results. Imagine yourself achieving your goals and pay attention to what it feels and looks like (it’s all in the details). Plus, it’s fun and, most importantly, it works.

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