The New Year is Right Around the Corner!
It’s the beginning of the new year and that means that people are making all kinds of wild and crazy New Years Resolutions. A disappointing fact that I heard recently is that approximately 30% of these resolutions are broken before February! Sometime I think that people make up resolutions that are large and dramatic, but since they know in the back of their mind that they are so outlandish, they don’t even try to stay with them.
So I want to challenge you to make a COMMITMENT to hold strong this year and make your dreams come true by making reasonable resolutions. Below I have shared a few common resolutions that are often made in regard to weight loss or fitness and advice on how to make these more achievable because I really do want to see all of you succeed in making your goals a reality in 2016!
“I Want to Lose 20 pounds!”
Wanting to lose weight is a great goal, but sometimes it can be discouraging if you fall off track early on. Instead of looking at your weight loss goal in terms of one lump sum, break it down into easier to manage chunks. Decide to “Lose 1 pound per week”, which is very possible by making minor nutritional changes and exercising for only 30 minutes a day! And if you do the math, 1 pound per week for a year would have you dropping 52 lbs instead of the original goal of 20.
You can definitely save some money by cooking at home, but going out to have a bite to eat with friends or family doesn’t have to break your diet. I recently read that if you eat about 10 almonds or an apple before hitting a restaurant can help significantly repress your appetite. Practice portion control by boxing up part of your meal once it arrives so you don’t over eat, or stick to a salad but ask for the dressing on the side so that you can manage how much is used. Excessive dressing can make a salad just as unhealthy as a burger!
“I will only eat X calories a day until I lose weight”
An all or nothing approach to weight loss never really seems to work, and the resolution above often leads to failure. Sure you may lose some weight initially, but once you let up on the calories a bit, it will come right back. That’s what “yo-yo” dieting is, and that’s not what you want. You need to focus on developing healthier all around eating habits that can last for your whole life, not just until you lose weight. Make a resolution to develop a healthy eating plan, and if you need to meet with a nutritionist or dietitian to create that, then do so. Your body will thank you.
“I’m going to weigh myself every morning”
Are you just asking for disappointment? Weight can fluctuate in 2 pound swings due to water retention and hormone shifts alone! Daily weigh ins are not an accurate gauge to measure your success with either. Make a resolution to measure your weight loss in inches or body fat percentage instead. You could not lose any weight at all but completely change the composition of your body, so don’t let the numbers on the scale discourage you in the long run!
“I’m giving up all junk food”
My wife would probably laugh about this one because every few months I have a little fit about how I’ve been letting myself indulge a little to much and not eating a squeaky clean diet. I struggle with this one too. However giving them up cold turkey or depriving yourself of them completely will just make you want them more. Make a resolution to follow the 80/20 rule in which 80% of the calories/food you consume is good, clean, healthy foods, and that allows 20% of wiggle room to enjoy your guilty pleasure. Just make sure you don’t overindulge!
“I’m going to get more exercise”
This one is super common and that is probably because it is too vague to be successfully carried out. How much is “more”? If you don’t workout at all, does that mean that if you do a few workouts during the year then you’ve met this goal? Make a resolution to commit to a set number of weekly workouts or a specific program that had a structured schedule. You guys know I love my Beachbody Programs and then get the job done for me, but if you need to find a program you can plug into at a gym in your area, then do it. The best workout in the world is the one that you actually complete, so get out there and find something that interests you and then stick with it!