The year 2012 is now here. Are you regretting your New Year's resolution already? Don't! Just remember, it's not a time to starve yourself or push your body to ultimate limits. It's an exciting time to improve your life and yourself.
If your New Year's resolution looks too far from reality or you're feeling dread just thinking about making those changes, then modify your resolution. If you know you need to lose 30 lbs., make losing 30 lbs. your resolution is not necessarily the way to go! Here are some tips to help you stick to your New Year's resolutions and become a better, healthier you!
1. Make small goals to reach your big goal. If you set your heart on losing 30 lbs., then go for it! That can be your big goal. But in order to reach that big goal, you need to make smaller goals and reward yourself along the way. It's important to keep your moral and motivation going. Tell yourself "my goal this month is to lose 5 lbs." Once your hit this goal, celebrate! Treat yourself to a manicure or that new book you've been wanting. In six months, you're at your goal! Proper weight loss of 30 lbs. does not happen overnight. Take your time and do it right so you can keep the weight off.
2. Instead of restricting, add something to your life. Many of us revolve our New Year's goals around taking something out of our diet or life. Instead, add a new tradition with your family or add a 10 minute a day meditation time for yourself to help reduce your stress.
3. Eating healthy but don't starve. There are many myths about cutting too many calories and losing weight by just eating certain foods. If your resolution is to eat healthier, start eating fresh foods and reduce processed foods, try eating smaller portions more often throughout the day (A portion size of one food is approximately the size of a deck of cards or your palm) or simply follow the Food Guide Pyramid or MyPlate. These are all great ways to jump start a healthier diet.
4. Slowly increase your workouts. If your goal is to workout more, again, this is an excellent goal and I commend you for making that step! Just know that your body needs time to adapt. You don't want to do too much too fast. This can be very discouraging and why most people stop exercising! Remember, small goals to add to up to the big goal. Start exercising 2-3 days a week, even if it's a 10 minute walk, this is good! Work your way up to going to the gym if you need to. It's all about you and what you are comfortable with, not about the guy with 20 inch biceps next to you on the treadmill, he has his own goals! Be proud of yourself!
5. Make a goal calendar for your resolution. It's important to know where you're going, where you've come from, and where you are currently at. Making certain dates to check in with yourself to keep you in the mentality focused on your goals. Without these reminders, it's easy to live day to day, reaction to reaction. Set a weekly reminder, "did I do my three days of walking this past week?" Keep your resolution in sight!
6. Buddy up. Change can be very difficult. Hook up with someone who has the same New Year's resolution as you and support each other! This can become a great bonding experience with a family member or even allow you to spend time with a good friend while achieving your goals. This type of support will help keep you motivated!
We are all unique in bodies, mind, and spirit. Everyone's body responds differently to diet, exercise, habit changes, etc. Don't compare yourself to others or down yourself if you fall off the wagon, just get right back on! It's your life and the decisions to improve it are yours.
For help or concerns with weight loss or dietary changes, please call Dr. Kosciusko at for a nutrition consultation to find out great ways to improve your health!