By Nutritionist Blogger Jeni Tackett, RD, LD
A survey by the University of Scranton last year revealed the #1 resolution of Americans is to lose weight. Despite the good intentions, though, the survey showed only 8% achieve their goals. In my experience, the cause of many lost goals is too-high expectations, no planning and impatience.
So let’s get started with the 1st installment of an 8-week guide to making your resolution stick!
1. Choose an attainable goal.
You will set yourself up for failure if your expectation is to lose 20 pounds in 2 months. It’s unrealistic. Choose a realistic goal of 1-2 pounds per week. Remember, you must cut out 3,500 calories to lose 1 pound … and the slower you lose it, the more likely it is you will keep it off!
2. Create a game plan.
Treat your goal like a new business, and write a nutrition and fitness plan. Include your mission statement. Now write what steps will help you achieve it. List the healthy foods you like, the workouts you enjoy. How can you incorporate them throughout the week? Use a calendar to organize your plan for grocery shopping, packing your lunch when possible, and taking a lunchtime walk with colleagues.
Be sure to note a few fitness goals throughout the year. Do you have a special date for which you want to be slimmer? Do you want to run this year’s Bix? Set those dates and the plan will become more real.
3. Take small steps!
If you DO want to run the Bix, set several smaller goals to achieve throughout the year. Plan to run a 5K in May. Slip a few more short races into your calendar so the Bix becomes more realistic. And DON’T have an all-or-nothing attitude toward your eating. Everyone indulges in unhealthy foods occasionally. The key is to keep an eye on your plan, and get back to healthy eating at your next meal!
4. Be patient.
You didn’t get where you are overnight, so you won’t get where you want to end up right away, either! Know that every little thing you do – from eating broccoli at lunch to going for a walk after work – is changing your body from the inside out. You’re embarking on a lifestyle change that will keep you healthy for the rest of your life!
5. Keep a journal.
I’m a big fan of food and fitness journals and have used them myself. They give you accountability. Write down everything you eat for a few days to help pinpoint your vulnerable times. Do you find you eat well all day, then binge after dinner? Many people overeat in the evenings. Your journal might point this out to you … and your business plan might include an activity in place of it!
NEXT WEEK: Meal Planning when You’re Busy: You Can Do It!
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|