A new year…time to start fresh! Start over! A time to be the fit, healthy, organized person that you were not in December! Most New Year's resolutions have something to do with becoming healthier, namely losing weight or exercising. I believe that this should be a focus 365 days a year; however we seem to be more motivated to make changes in January. In case you have not noticed, gyms and fitness centers are jam packed right now with people working on those goals, the sad news is that by the end of January or beginning of February many people have abandoned their resolutions and have gone back to the habits and behaviors that are comfortable to them. Why does this happen? Is it lack of will power or motivation?
I believe the reason that most people cannot “stick” with their resolutions is that they start out gung-ho, making drastic changes right from the beginning that they cannot keep up with after the initial excitement wears off! Many people cannot go from being totally sedentary to running 5 miles a day or from eating fast food for each meal to being a vegetarian! The result is someone who is sore, worse yet, injured or hungry and feeling unsatisfied and deprived! No matter how badly you want to look good in that bathing suit come summer, when you try to make changes that are “un-doable”, you will not stick to them for long.
Here are some tips that can make it easier to reach your New Year's goal – without pain or starvation!
1. Set a REALISTIC goal. You should have a main goal and several “mini” goals that support your main goal. Your goals should be doable and measurable. It is neither healthy nor realistic to lose 100 pounds in 12 weeks. Also, there is a difference between saying that I want to lose 50 pounds this year or I want to be physically fit this year and stating – I will lose 1-2 pounds per week or I will walk for 15 minutes 3 days a week.
2. Write it down. When you write down your goals and make plans on how to achieve them, the more likely you are to be successful. Also, keeping food and activity records have been show to shape behaviors and help you reach your goal.
3. Make small changes. Rather than going from a junk food junkie to a vegetarian, try making small changes like substituting water for soda or mustard for mayonnaise or cooking at home 3 nights a week vs. eating out every night. As you feel comfortable with the changes you have made, then you can implement others.
4. Reward yourself (not with a hot fudge sundae). As you reach your “mini” goals, reward your hard work. Take a cooking class, buy a new pair of tennis shoes, get a massage…something to look forward to and to help motivate you to keep going.
5. Make mistakes! You are going to eat birthday cake, go to a happy hour, catch a cold and not make it to the gym for a week- that's life! Each time one of these situations happens is an opportunity for learning and problem solving.
6. Educate yourself! There is so much information on nutrition and fitness it is difficult to make sense of it all. Whether you do the research yourself or see a qualified professional, know how many calories you will need to reach your goal and learn about the calories in your favorite foods.
7. Get support. Having supportive family, friends and co-workers makes it easier and also gives you extra accountability.
Other tips and ideas:
- Keep tennis shoes at your desk at work; walk on breaks or for part of your lunch. How about a walking meeting?
- Take the stairs instead of the elevator.
- Park further away.
- Rather than going out to eat or to a movie…go dancing!
- Plan meals, grocery shop, bring your lunch to work.
- If you are going out to eat, know where you are going and if possible look up the menu and nutritional info online beforehand.
- Keep a water bottle full at all times. Drink water constantly.
- Eat breakfast; it truly is the most important meal of the day.
- Visit a website such as CalorieKing.com to help determine how many calories are in your favorite foods.
- Each week try a new low fat food, condiment or recipe.
- Plant a garden…physical activity and healthy food!
- Only weigh yourself once a week, on the same scale and at the approximately the same time of day.
For more tips, information or support, contact a registered dietitian or a certified personal trainer.
Now that you will be successful with the resolution of losing weight and being active…what will next year's resolution be?
Tarie Beldin, RD, LD
Fit 4 Life Weight Management Program