January 1st has come again and its time to set those New Year’s Resolutions. Many people often set these goals and then joke about how long it will be before they give up or fail. Well not this year! Here is a 4 step process that will help you achieve your goals. Take a look at these steps and then reevaluate your resolutions.
Step 1: Make a resolution that is attainable and realistic!! Instead of saying, “I am going to lose 20 lb”, understand that it will take planning and time to reach this goal. Set and put into writing a plan to reach your goal, such as “I will measure my portion sizes at each meal and workout 4 times per week”.
Step 2: Make small changes and work your way up! Trying to achieve too much at one time is hard to stick with! Right down small steps to achieve your goal, once one is achieved, check it off and move on to the next. For example, your long term goal may be to lose 20 lb, but take small steps and break it up into 5 lb losses. Even if it takes you a longer time period to lose the 5 lb, it’s ok. The goal is to succeed, don’t set yourself up for failure.
Step 3: Be aware of what you are putting into your body! It takes 3500 calories to gain a pound, as it does to lose a pound! Finding easy ways to cut out calories in your diet can help you achieve your goals. Cutting out just 100 calories a day can result in a 10 pound weight loss per year! Analyze your eating and decide which unneeded habits you can cut out!
Step 4: Buddy up! Start your journey this year with a partner. Pick someone who has similar goals to you and will help motivate you. Find the right person. You not only want someone to exercise with, but someone who will listen to your feelings and share theirs with you too. Family, friends, and co-workers are all good choices. Once you find a buddy, plan ahead. Set certain days and times that you will meet up at the gym and exercise, or maybe how often you will meet to share your food journal entries. You can even exchange ideas for recipes and low calorie on-the-go foods. And most importantly, be honest with each other!
Estelle L. Benoit, RD, LDN