Turning Resolutions into Realities
On December 31st, millions of us will vow (once again) to turn over a new leaf in the New Year, recommitting ourselves to healthy habits that may have gotten lost in the holiday bustle. For those who are thinking ahead, here are some tips on turning this year's resolution into reality.
1. Make your resolution as specific as possible.
The other day, I sent out an email asking other Nutrition Data staffers about their New Year's resolutions. Chris responded that he resolving to "run more." Now, if I were a betting woman, I wouldn't wager very much on this resolution becoming a reality. Vague goals like "eat better" are hard to quantify and, therefore, easy to fudge and, eventually, forget. When pressed, Chris came up with a more specific resolution: Run a minimum of 3 miles, two times a week. The odds of Chris keeping his resolution just got MUCH better.
2. Commit to small (but meaningful) changes
Maria's resolution is to "switch to milk instead of half and half in my coffee." This is a great resolution: It's specific and it's extremely doable. It may not seem like much but small changes like this one can really add up. I think the odds are high that this time next year, Maria will still be drinking milk in her coffee instead of half and half. And the total calorie savings over the course of a year? 18,250 or a total of five pounds.
3. Go on record
There's something about making your resolution public that makes it just a little bit harder to abandon your resolution. To give your resolution a little extra staying power, why not put it on record? Use the 'Post a Comment' link below and tell us your New Year's Resolution. Make it specific and doable. In a couple of months, I'll be checking in to see how you're doing.
Can't think of any? Here are some more ideas for small changes that can make a big difference in your health:
- Eat at least two servings of vegetables before 3pm each day
- Replace every other cup of coffee with a glass of water
- Eat breakfast every day
- Buy a pedometer and commit to a minimum of 7,000 steps a day
- Make the TV room a "no food zone"
- Switch to a higher fiber cereal
- Eat fish at least once every week
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Posted by: Andrus | Dec 29, 2008 6:12:18 AM
This is a great post! I'm a big fan of making resolutions, small or big, throughout the year. And going on record and being specific has certainly helped me a lot.
So much so that myself and two friends created http://www.pledgehammer.com on our free time. It provides an easy way to write resolutions down with a deadline and share with whoever you want to share them with. It also has a charitable 'flipside' to it - if you can't stick to your resolution Pledgehammer asks you to donate money to charity. So whether you stick to your resolution or not, either way the world will be a little bit better.
Would love to hear if this helps people keep their resolutions.
Posted by: Carol S. | Dec 29, 2008 12:34:14 PM
I enjoyed this post and it has gotten me thinking about what lies ahead in 2009. Or more to the point, what I want to lie ahead in 2009. One thing I would add to your tips is to write it down someplace. I made a list of goals last year at this time and wrote them on a list that I kept on my refrigerator. While I didn't complete every goal, I made good progress and that is ultimately what I was aiming for. But if I hadn't written them down, I would have long forgotten what they were.
My big, number one goal this year is to lose 26-52 pounds by 2010. That's anywhere from 1/2 to 1 pound lost a week. To achieve this goal, I will do a minimum of 30 minutes of exercise 5 days a week, keep a food diary and cook more often to ensure healthy meals. 2009 is going to be a great year!
Posted by: Pam | Dec 29, 2008 12:34:29 PM
I'm going to start counting my points again with my Weight Watchers books. My husband will be weighing me once a week on Wednesdays starting on January 5th, 2009. I always like to start on a Monday! My goal is to go from a size 18 to a size 16 in about 2 months or less, and to get out of the 200 lb. weight that I am at plus. Wish me good luck!
Posted by: Maryann | Dec 29, 2008 12:42:41 PM
I haven't made New Year's Resolutions for several years now. I am one of the 5% who has lost weight (70 pounds) and kept it off for 5 years now. I usually overindulge a little through the holiday season, and this year I gained 5 pounds, but I won't have a problem taking it back off because I have a marathon and a 50 mile trail race at the end of January/beginning of February.
Posted by: Glenda | Dec 29, 2008 12:44:27 PM
I too am on Weight Watchers and have been very lax since the first of November about counting points. My New Year's resolution is just to simply start counting points and exercising more. WW is a wonderful program and will work for anyone if they follow it correctly. The new program they just introduced is awesome.
Posted by: Jocelyne | Dec 29, 2008 1:07:15 PM
my resolution is to get healthier and in better physical shape.
Posted by: RLH | Dec 29, 2008 1:49:25 PM
I was resigned to not making a resolution because I dont keep them, but I'm going to try. Can't hurt. I started a blog for myself and will keep up with my food and exercise there. My eating is out of control. I have made space in an extra room to start yoga in the mornings. I have a gym membership but havent been in two months. I am miserable.
Posted by: Stacey | Dec 29, 2008 3:32:03 PM
I will commit myself to eating six small meals everyday. In addition i will plan my meals & keep a food diary to ensure stick to my planned meals. I will exercize six days a week (3x cardio, 3 weights)and i will have one free rest day only!(sunday).I will aim to drink a glass of water with every meal, and continue to sip water throughout the day so that i drink at least 3Lts per day!!! I am currently 89kgs and I will aim for constant improvement in order to reach my end goal of 76ks.
Posted by: Min | Dec 29, 2008 6:04:40 PM
Firstly, I would like to wish everyone luck!! Its not easy, but this blog should hope to keep us on track for just that little bit longer.
My new years resolution is to get a bit more physical exercise, going for walks 2-3 times a week, playing tennis at least once a week, and preparing HEALTHY meals for uni and work so that I dont buy junk food.
Posted by: Laurel | Dec 29, 2008 8:33:07 PM
I pledge to drink 5 twenty ounce bottles of water every day during work!
I eat so much less every time I stick to it!!
Posted by: Sharon | Dec 29, 2008 8:40:25 PM
I eat responsibly most of the time thanks to internet and healthy recipes and tips. My problem is not enough exercise, 69 yrs, hip replacement and addicted to tv. My daughter bought me a Wii Fit last month for my birthday, and I have lost 10 lbs so far, and several inches, clothes are getting baggy. My resolution is to keep moving to the Wii and getting back to normal weight.
Posted by: Pauline | Dec 30, 2008 2:00:56 AM
I dont make resolutions but this time i want to improve on my water intake and exercise more to be fit.All the best to all.
Posted by: Stefanie Schmidt | Dec 30, 2008 6:15:58 AM
This is such an inspiring and motivating post. For my resolution I am going to take better care of myself. I am finally going to make myself a priority by eating better and stressing less to accomplish my goals in the new year and be happier and healthier.
Posted by: Lisa | Dec 30, 2008 2:46:47 PM
This time last year, I weighed 220 pounds and made a resolution to lose the weight for good. Today I am at 170, about halfway towards my goal. My goal is to weigh 130 pounds by the time I graduate in May of 09, by continuing to implement the healthy lifestyle I have crafted for myself.
Posted by: Pat | Dec 30, 2008 2:54:46 PM
This week I made goal weight at TOPS [Taking off Pounds Sensibly] -- 120 pounds yay (I'm 5'3")! I've slowly lost 50 pounds. So my resolution is to Keep Off Pounds Sensibly from now on!
As this page recommends, I've gradually made small changes, though for a couple weeks at the beginning I virtually dropped all sugar and flour from my diet and limited carbs to dinnertime [as in "Carbohydrate Addict's" plan]. It helped kick-start my weight loss, and taught me that I could eat well without cookies, breads, etc.
Then I gradually added back some whole grains - whole rolled oatmeal; wild, brown, and mahogany rice; whole wheat bread, or Weetabix for a bedtime snack.
One important thing for me was identifying what "treats" I needed to keep in my diet plan, to not feel deprived. For me, it's one or two Dove dark miniatures, 45 calories each, and sometimes 3 or 6 Newman's organic chocolate alphabet cookies, 12 calories each.
I generally eat only one small portion of meat a day (sometimes none), usually chicken or fish, sometimes lean beef. I grind beef myself using the attachment to my KitchenAid mixer, and it is so much better and leaner than any I can buy, even so-called "ground sirloin", and I know where it came from that way. Even if you grind in all the fat on something like a chuck roast [needs some fat if you want to grill it as hamburgers], it will be leaner than the leanest pre-ground you can buy -- it's amazing, really. You know exactly where it came from, unlike the cut-here, shipped & ground-there, maybe shipped & mixed another place supermarket stuff that some people have became seriously ill or even died from eating because of the harmful bacteria that can be in it.
When I can, I buy grass-fed bison from a local farmer's market, it has a much better fatty-acid profile than beef. Great for chili and casseroles.
When I make chili, stews, casseroles and stir-fries, I use 1/2 or less the meat called for, and 2x or more of vegetables and tomatoes. You'll hardly notice the difference. My husband never has. Or start with halving the meat, and then double the vegetables next time.
I love swimming, and a water conditioning class 3 hours a week plus 3 hours swimming on my own at the YMCA have helped me build muscle in addition to burning calories. When I "suck in" my stomach there are actually muscles there now! Arms, legs, gluts, back & shoulders, all have gained muscle too.
Total cholesterol is down from 256 to 199, "bad" especially down, "good" is up to 72[I'm female but 64, so I no longer have the benefit of estrogen-driven good cholesterol]. My doctor had been thinking about putting me on cholesterol-lowering drugs, which I didn't want, so I'm happy! Triglycerides down from 149 to 101. Fasting blood sugar improved.
Waist shrunk from 40" to 29" so heart-attack risk is way down too. Wearing size 8 instead of women's 18 is delightful, but the best part truly is the health benefits. Because I lost weight slowly and actually changed my way of eating I am sure I can keep it off.
Sleep apnea has disappeared!
TOPS and Nutrition Data's informative site + database have both played major roles in my weight loss. TOPS gives me the accountability of weekly weigh-ins and group support for only $24 a year [it's non-profit unlike other major weight loss groups]. Plus $3 a month chapter dues for our group, it can vary.
Check out the TOPS website, there are groups almost everywhere! I hope it's OK to promote it here, because it has helped me so much, and it is so much more affordable than groups like WW.
You can do it too -- Good luck and I hope 2009 is TOPS for you!
P.S. I've read a lot of books too, they help inspire and encourage me. I especially like nutrition books such as "The Color Code" & "7 Colors of Health" & "The Omega Diet". And books that help learn new ways to think about food, such as "Thin Tastes Better". I am still getting more to read, because they keep me on track.
Posted by: Desert Rat | Dec 30, 2008 8:01:51 PM
Maybe RLH (12/29 post) might consider an exercise and/or diet buddy. Some time ago I agreed to a 5:30 AM half hour workout with a friend. I got in far more exercise because of the commitment, and really loved how I felt. It's a lot more fun, and more likely to be done when you are accountable to someone else. RLH, I also suggest recognizing the positive attributes you have and not beat yourself up about the failings. We all have plenty of those - you are not alone!! I have 3 New Years Resolutions: (1) EXERCISE - Use "exercise "minutes" to reach Santa Monica by June 1st with AARP's free online Get Fit on Route 66 program: http://aarp.getfitonroute66.com/. (I am almost one third the way there.) (2) DIET - Reduce my A1C3 blood level by year's end to 6 or less, particularly by portion control and avoiding snacks between meals other than diabetic sanctioned ones (3) FINANCES - File my 2007 tax report by January 15. I got behind a few years ago when I was critically ill, and just kept filing extensions thereafter. This year I have filed 2004 and 2006 taxes, and one more to go brings me up to date (until April 15 that is!) Slowly I am making progress!
Posted by: Desert Rat | Dec 30, 2008 8:05:41 PM
Whoops - I meant I have already filed 2004, 2005 and 2006 taxes this year in the previous post. So much for proof-reading!
Posted by: jessie l. | Dec 31, 2008 10:29:01 AM
i pledge to no longer eat bread before meals at restaurants
Posted by: Bridget | Dec 31, 2008 12:04:15 PM
Hi right now i am 107.6 pounds which is overweight for a girl my size (5 ft. 2 in.) and age (13). I want to get down to my goal weight (98 lbs) by June 1st, 2009. I'm starting to count my calorie, fat, and protein intake and also the physical activity i do. WISH ME LUCK!!
Posted by: vince | Dec 31, 2008 5:59:06 PM
I already exercise everyday. I am in great health and phsically fit. I read recently that fluid calories are dumb calories. I can see that. I plan not to DRINK any calories. This is an easy resolution to stick to. Water is bascically the only fluid I need. I can get all my nutrition from good healthy food choices. Happy New Year to all in my seventy first year.
Posted by: Puke | Dec 31, 2008 9:34:04 PM
I just want to lose 10 damn pounds and stop looking like a muffin. D:<
Posted by: Tiffany | Jan 1, 2009 10:42:45 AM
High school senior here with prom coming up in 3 months.
I wanna lose between 20 and 30 pounds by then and look amazing for my senior class.
Doing it the old fashioned way too, workin out and eating right [:
Posted by: Ginnie H. | Jan 1, 2009 4:00:30 PM
In 177 days I will be 60 years young. My husband is going to throw me a Birthday Party, and I will be at 147 or lower by then. I have 24.5 weeks to lose 20 lbs. I have a Life Coach at Butterfly Life working with me and I am walking between 7000-10,000 steps a day. Countdown starts now!!!!!
Posted by: Joe H | Jan 1, 2009 10:18:23 PM
Another new year, same old resolution. Get Fit.Everybody says diet and exercise but to most people diet means cut out carbs, cut out protein, only eat every other day, or some other crazy stuff. Diet simply means good, BALANCED nutrition! Of course with our drive thru,snak food world, balanced is a forgotton word.
The answer, supplement! NO, not vitamins. The average bottle of vitamins is as useless to your body as the bottle they came in! Why? Simple. #1 Pills have only a 10% absorption rate (physicians desk reference pg.1542) that means for every $100 you spend, take a guess where $90 of it goes?
#2 Todays vitamins contain less costly synthetic ingredients( does not have the carbon atom) which your body may absorb but can`t use. These ingredients can be stored but it`s usually somewhere like in the joints. Ever wonder why you have achy joints? It just may be your vitamins causing it.
Okay, so foods no good and vitamins no good so what do I do????
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