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New Year's Resolutions, If You Must
Published: 04/28/2010 by Emily Fonnesbeck, Registered Dietitian
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I really don't like New Year's Resolutions. I don't think you ever need to wait for a calendar date to make changes. If you are really committed, you will start today. Having said that, come January first, millions of Americans will recommit to living a healthier lifestyle. If you are one of those, here are some tips for you.
1. Start small. You may want to run a marathon eventually, but a 5K might be a better place to start. Make realistic goals that will be achievable in the short term. This will allow you to see results quickly and will keep you committed to long-term goals.
2. Fit your goals to fit your lifestyle. If you travel a lot, it might not be realistic to say you won't eat out anymore. If you like ice cream, you probably won't give it up. Be sure to take your lifestyle into account when making your goals.
3. Make concrete goals. Wanting to "eat healthier" is a little vague. On the other hand, making sure you eat a fruit or a vegetable at every meal is more measurable. Wanting to "cook more at home" could be replaced with, "will plan meals for the week, put together a grocery list and shop on Saturdays."
Here are some other ideas for concrete goals:
• I will pick out a new fruit or vegetable to try each time I grocery shop.
• I will switch from 2% milk to 1% milk.
• I will only eat red meat one meal per week and use poultry, fish, eggs, beans, and soy for the remaining meals.
• I will make sure to eat breakfast every morning.
• Each time I eat, half of my plate will be fruits and vegetables, one fourth will be a whole grain, and one fourth will be a lean protein.
• I will replace my white bread with whole grain bread.
• I will only buy cereals that have less than six grams of sugar per serving.
• I will eat bigger breakfasts and lunches and smaller dinners. I will make a conscious effort to quit eating after dinner is finished.
4. Write goals down. If resolutions are just in your head, they probably won't happen. Write down your goals and make a clear plan of how you will accomplish them.
5. Remember that 21 days makes a habit. The problem with that is the novelty wears off about the third day. Commit to doing it day in and day out. Recommit each morning to living a healthier lifestyle just today. Worry about tomorrow when it comes.
6. Aim for consistency. Avoid the all or nothing attitude. Often we aim for perfection and when we fail, we jump ship. One off day is not going to do you in. Feeling guilty for not being perfect or not executing your new goals perfectly will do you in. Consistently trying to stick to realistic goals will bring about the change you are after.
Another year will come and go. You can either stick with what you are currently doing or you can commit to making a difference. If you make realistic goals you can stick to, by this time next year you will be better for it.
Emily has been a registered dietitian since 2004, and currently teaches at The Biggest Loser Resort at Fitness Ridge. She received her Bachelor’s in Dietetics from Brigham Young University.
