New Year’s Resolutions for 2018
Recognizing that if we want something in our lives to change then we must be the ones to make the change. Unfortunately, wishing and hoping has not ever been proven to initiate weight-loss or improve our exercise stamina.
The coming of a new year, more than any other time of year, seems to inspire people to make healthy lifestyle changes. That sense of renewal (maybe even hope) is one of the great byproducts of the holiday.
So if you are one of those people who are thinking this year, 2018, might be your turn to set a new table and renew that gym membership, here are a few tips to get you started and some tricks to keep you going once you have started.
Make a plan. Starting with a plan gives your decision focus and credibility.
Set goals. Set small goals that build on each other. For example, “this week I will cook two meals at home” or “I will take the stairs up two floors before getting on the elevator every day this week”.
Set yourself up well. Clean out the pantry and keep handy healthy food/snacks on hand. Having the right foods easily available when you are hungry keeps you on track and less likely to go off on a binge.
- Eat breakfast. A breakfast with protein and carbohydrate will jump start your metabolism and provide you with the energy you need to get through the day.
- Practice mindful eating. Be aware of what you are eating. Focus at meals and do not multi-task (i.e. eat at your desk while answering emails.)
- Feel the hunger…remember what it felt like to be hungry… start paying attention to levels of hunger and fullness. Remember the 5-10 minute rule before taking seconds.
- Cook! When you cook and eat at home you have the control over portion sizes and the ingredients like fat and salt.
- Build up to exercise. Try doing too much at once and you’ll burn out swiftly. Slowly increase the intensity of your workouts. Ten minutes several times a week to start is better than one back breaking two hour session.
- Change it up. If you do the same exercises day after day, you will soon get bored and are more likely to skip workouts.
- Find a friend. You are more likely to get out the door if you know someone is waiting for you.
Most success in life is 20 % skill and 80% mental. Your motivation will start in your own head and there are strategies you can use to keep the mojo going.
- Positive self-talk. No matter how silly it sounds at first, keep it up it works.
- Put your eating utensil down. That means you let go of your fork, spoon or chopsticks between bites.
- 10 minute walk. You can do anything for ten minutes. Don’t think you have time for a 30 minute jog/walk? Just tell yourself you will do 10 minutes and before long you will have put in a 15-20 minute healthy break.
- Leave something on the plate besides your reflection. This is a Chinese tradition. Try a week of not finishing all the food on your dish.
- Plan a treat. Love chocolate? Have 1 oz a day. Is ice cream your downfall? Have one very expensive scoop a week.
- The first bite always tastes the best. After that the rest is good but never as satisfying. Use that theory to keep your portions small.
- Confidence. Remember how you feel when you finish that work-out? When you meet a goal you’ve set.
- Power of Momentum. Things in motion stay in motion.
- Experience. The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t.
- Always remember to keep an open mind and remain flexible when starting a new routine. Life is a dynamic ride and you’ll find your journey to a healthy new lifestyle is too.