New Years Resolutions- Make Losing Weight A Possible Goal.
You know, those little promises we all make to ourselves to improve our health, finances, relationships, friendships & etc.
One of the top things people put on their New Years Resolutions list is “LOSE WEIGHT.” But without proper tools or advice from a qualified professional losing weight or starting and exercise routine can be a frustrating. It’s also hard to achieve such a large goal. So how do we turn large what seem to be unreachable resolutions into possible goals. Here are some tips to helping you achieve your goals for 2012.
1) Instead of making a New Years Resolution to lose weight, turn it into a goal, a possible goal. A resolution, which is defined as “a firm decision to do or not to do something.” Who doesn’t change their mind from time to time? I’ve made lots of decisions in my lifetime that I’ve changed my mind about. Whereas, a goal is “the object of a person’s ambition or effort; an aim or desired result” Doesn’t’ a Goal sound more exciting and more likely to be met. You get a result at the end!
2) Narrow down your goal to attainable steps. For example, instead of saying “I want to Lose Weight or Eat Healthier, ” break that down into smaller goals such as: “I will eat 3-5 vegetable servings a day” OR ” I will not not snack in front of the television.” If you eat fast food a few times a week, make a goal to eat it only once per month. If you don’t exercise at all, make it a goal to work out a few times a week. Start small- take a walk outside or at the mall during your lunch hour at work or with your stroller if it’s too cold outside. Take the stairs instead of the elevator. Hook up your Wii to a fitness game instead of watching the kids play Super Mario Brothers.
3) Write your goals down. Sit down with a piece of paper, a notebook or your computer or that yellow notepad on your phone or iPad. Put these smaller attainable goals somewhere where you will see them. If you type them out on your computer- print them out and hang them on your fridge or post them upstairs by the mirror in your bathroom (you know that same mirror you look at your butt in wishing it was smaller!)
4) If you need assistance, seek the advice of a Registered Dietitian. Registered Dietitians are trained and credentialed professionals that can help set you on the right track to achieve and set achievable goals. Beware of someone who says they are just a “Nutritionist” without the RD credentials. Also, many Registered Dietitians can bill your insurance plan making your out of pocket expense much lower. Check with your insurance plan to check your coverage.
5) Be patient. Remember you didn’t gain 10 or 20 pounds in a week and you should not expect to lose it that quickly either. If a weight loss program promises quick weight loss and sounds too good to be true, it most likely will not work and is too good to be true. There are 3500 calories in a pound of fat. Think about it this way, if you eat 500 calories less a day or burn 500 more calories a day exercising, you would lose 1 pound/week (7 x -500 = -3500 calories) Do both and your losing 2 pounds/week = 8 pounds a month. And in 6 months that’s almost 50 pounds.
6) Remember nobody is perfect. For example, if you set a goal to not snack at night and one night you slip and eat a few cookies. Just chalk it up as no big deal- don’t eat the whole bag or say to yourself, “Well, I screwed up- may as well eat cookies every-night all week.”
7) Celebrate small successes (and not with food!) When you reach a small attainable goal like working out 3 times/week, celebrate by getting a manicure or pedicure OR buying a new pair of shoes. Eating a large order of fries to celebrate may just undo all of your hard work.
8) Find activities to replace eating. If you find yourself eating out everyday for lunch. Instead, pack your lunch and take a walk. If you find yourself eating out every weekend with friends & family. Instead, make a healthy dinner at home and have them over for game night or meet them out at a comedy club or dancing- think about all the calories you’ll burn laughing or shaking it! If you eat in front of TV- find something else to do with your hands, learn to crochet or knit.
9) Be Realistic and keep your goal in your control. If you make it a resolution to win the 210 Mega Million Lottery, does that sound realistic or in your control? It’s the same as saying, “I will be size 0″ when God made your frame a size 10 or you just gave birth to 3 kids. You can buy a ticket every day and may even hit some numbers.
“Suppose you were shaped like these or those! Or shaped like a blogg or a garden hose…I say, “Hoorray for the shapes were in!” ♥ Dr. Seuss ♥
In other words, work with what you’ve got ladies!
An example of control would be if you make it a goal to eat healthier dinners every night, but you are eating out every night. You may have a realistic goal, but your meal is not in your control if it is loaded with saturated fat or hidden calories. Restaurants are starting to divulge the calories and fat content in their meals, but there is still a lot of work to be done.
10) Think you Can! One of my favorite quotes is “If you think you can, you can. If you think you can’t, you’re right!” Don’t say to yourself, “I can”t make a healthy dinner every night. I’m too busy!” OR “I can’t lose weight, I’ve always been fat.” Be the train ladies….I think I can, I think I can!” And remember the hard work and will power it takes to get there WILL be worth it!”
Also, here is another great resource to check out. It’s the Super Tracker put out by the USDA with the new My Plate recommendations, which have replaced the older Food Guide Pyramid food recommendations for eating right.
Kristie Finnan is a Registered Dietitian/Licensed Nutritionist, Freelance Writer and Published Children's Author. She is the Mom of 3 and Food Snob with a passion for Nutrition Education, Healthy Kids Foods, Marketing and Social Media. Kristie is the Creative Director/Editor for www.DivaDietitian.com and www.KidsLoveFood.com & Founder of www.DoylestownNutrition.com. Diva Dietitian blogs in Full Disclosure. Please see: http://kristiefinnan.com/about/disclosure.