92% of New Year’s Resolutions fail.
Installing bad habits through the holiday season with our food choices, portions, physical activity, and overall well-being will not make our New Years Resolution any easier. We are fascinated by the idea of enjoying ourselves during the holiday season with friends and family and once that clock ticks midnight, then boom: We are a changed human.
But, only 8% of us actually follow through!
Why is that? It is because we glorify the idea of making changes but not actually changing. Simply, we want to make the change but are not willing to put the work in to make it last. If you’re actually interested in changing then do it now. Make your New Year’s Resolution a December Resolution.
Each new habit needs 21 days to form, and you are setting yourself up for failure if you wait until January.
Where to Begin?
1. Acknowledge the barriers between you and your goal.
May it be our spouse, children, or roommates? Are we over consumed with work or responsibilities? Do we believe finances are blocking our lifestyle changes? Or is it ourselves and we have trouble finding accountability?
Acknowledgement is the first step.
Next, advise a plan to counter these barriers. If the barrier is time then layout your weekly or monthly responsibilities ahead of time, planners and apps are very helpful in this regard. For apps: TinyCalender is a simple and easy app to plan ahead and if you’re looking for a food tracker, look no further than Myfitnesspal. Then prepare your meals ahead of time since you’re too busy during the week, set aside time on Sunday night to prepare all your lunches and snacks.
2. Set a Plan.
Make the goal SMART. Specific, Measurable, Attainable, Relevant, Time-dependent.
Here is an example SMART goal: I will restrict my consumption of carbohydrates/sugar-dense foods to 1 serving a day for 8 weeks. Be cautious to make the goal centered on specific weight-loss each week as weight can fluctuate greatly with hydration, muscle mass or body fat differences. In turn, the weight-loss will most certainly follow with proper protein and caloric adjustments. Any more questions? Make an appointment with me, the nutritionist, to set yourself up with a plan.
3. Invest in your goal.
Invest in your health with your time or money. Whether a gym membership or a dietary plan advised by a nutritionist. We are much more likely to stay committed if we have put a financial or time investment into our health. It can be as small as buying a blender and plenty of fresh produce at the local Farmers Market. Financially investing in that blender or produce will encourage you to prepare smoothies or nutrient-dense dishes.
4. Reflect.
Reflect on how far you’ve come and where you want to be. Observing the emotional changes will give you interpersonal feedback and a sense of commitment to yourself. Whether its using a diary, journal, app or within mediation. A study done in the UK showed that those who journaled their workout intentions were more than 3x likely to reach their strength goals.
5. Find Accountability.
First within yourself. Set a goal and do it. Its better to not even set a unrealistic goal knowing we cannot follow through.
Next within others. Find accountability from friends or family. Either involve them in your goal directly or indirectly. Have them set a similar goal or serve as supporting cast, we are much more likely to succeed as a team.
At last within a program. Whether it’s here at River Bend Medical Associates’ Wellness Program or a fitness program at the local gym.
If you would like to schedule an appointment with me today. You can find me at:
(916)-502-6105 ssafty@rbmafamilydocs.com
This article is contributed by Spencer Safty, River Bend Medical Associates’ Clinical Nutritionist.