This is the home stretch. The winter holiday season has begun. If you’re like 45 percent of Americans who usually make New Year’s resolutions, December is the time to review your 2012 resolutions and make new ones for 2013.
There are some who are adamantly against making resolutions, but the data says that:
“people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.”
Recipe for Success
Every successful resolution must include certain ingredients.
- Define goal clearly. “Lose Weight” and “Stay Fit and Healthy” are among the top five New Year’s resolutions that were made for 2012. Were these on your list? How did you do? While these resolutions are admirable aspirations, they leave many questions. How much weight? Within 365 days, are you planning to lose one pound or 100 pounds? The results of your resolution must be measurable. How else will you be able to determine if your efforts are successful?
- Be realistic. Health professionals suggest that weight loss of 1 to 2 pounds per week is a healthy goal. With 52 weeks in a year, imagine what you could accomplish.
- Make a plan. So you’ve decided that you want to lose 20 pounds this year. How are you going to do it? Are you going to get a gym membership? Or play a dance game on your Xbox Kinect? Are you going to consume fewer calories, perhaps by drinking less soda, no more than 1 time per week, rather than every day? Get specific and write it down.
- Check in with yourself and/or with a friend. It’s important to review goals every day; but, sometimes you get distracted by the hustle and bustle. Set an appointment with yourself or accountability partner once a week to review your progress and adjust as needed.
- Get back up. Life happens. Trust me, I understand. But don’t let that stop you. If you drop the ball, just pick it up and keep moving.
Need some ideas? Try some of these suggestions for a healthier 2013.
- Be active! Aim for 30 minutes a day. Fun stuff counts. Try dancing, gardening, martial arts. Learn to surf or rock climb. Whatever you do, just move and break a sweat.
- Spice it up! Herbs and spices add so much flavor for a negligible amount of calories. Cooking with herbs will help you use less salt. Studies show that many Americans consume almost twice the recommended limit of sodium. Too much sodium can raise blood pressure. Diets that are lower in sodium are associated with lower risk of heart disease, lower blood pressure, and better weight management. Try experimenting with a new herb each month.
- Eat more plant foods. Eat fruits, vegetables, beans, grains, and nuts. Plant foods are full of the nutrients your body needs—vitamins, minerals, fiber, water, antioxidants, and phytonutrients. These foods are also generally low in calories, saturated fat and sodium, and they contain absolutely no cholesterol (unlike animal products).
Improving your health will improve your quality of life. Don’t make it a chore. Look for activities and foods that you AND your body can enjoy. When you improve your lifestyle and health, you will have a platform from which to be a positive influence on your family, friends and coworkers. Give yourself the gift of good health in 2013.
Need some help achieving those health goals? Give me a call and let’s talk about it. I offer my nutrition services via Skype as well as in my office.
As we turn the page on 2012 and start a new year, I want to express my gratitude for the many blessings that I have and wish each of you a Merry Christmas and a Healthy and Prosperous New Year!
Nora Clemens has been a Nutrition Expert for over 30 years. Her passion is working with people to help them achieve health and wellness through nutrition and fitness. Nora prides herself in being able to design programs that meet each person’s unique nutrition and lifestyle needs by helping them overcome the obstacles that have previously stood in their way. Construction Connection Profile Link: https://www.constructionconnection.com/natd/view/767