Set your goals right this New Year!
Written by Barbie Broschart
As we ring in the first week of a new decade, many of us are making New Year’s resolutions — some a bit unrealistic. If you’re a person who has never gone to the gym, it’s probably safe to say that setting a goal to go the gym every day from now on is not an achievable long term goal. When it comes to setting goals, all or nothing thinking isn’t always the best technique. Even as a dietitian, I too need to touch base with myself. This year, because I am getting married, I am more conscious than ever about my body, and when I hopped on the scale this week I was appalled by the number. My first instinct was to hit the gym for a few hours, but I had to take a minute to remind myself that excessive exercise isn’t the answer. If I want to take the weight off and keep if off I need to find my weak points and work on those.
If you’re trying to lose weight or want to fine-tune your eating plan this year, follow these tips to guide you in your resolutions:
Know your time frame What kind of goals are you looking to achieve? If you want to lose 10 pounds and keep it off, you should be ready to invest your time and energy to making healthy choices most of the time. If you need to lose 5 pounds quick to fit into a dress, you may try a fad diet, but be cautioned that the pounds will probably come back.
Exercise smart If you’re not someone who typically exercises, start your workout routines slowly. Set short term weekly goals and increase time and energy every week. For example, start by going to the gym 3 times a week for 30 minutes. The following week increase your duration of exercise or the number of days you work out. The longer you hit the gym, the better you’ll feel. If you are already an avid exerciser sign up for a race or a 30-day yoga challenge.
Balance your diet This is the toughest resolution to achieve. After all that holiday eating and drinking, you may have packed on some pounds. Start setting your goals by focusing on clean eating. Cut back on those sweet treats, and refined white flours, and increase your intake of fruits (you need 2-3 servings a day) and vegetables (3-5 servings). Remember that fiber and lean protein will keep you full!
Set the right goal weight Make sure this number is realistic. If you haven’t been your goal weight since you were in high school, it’s likely that you may never weigh that weight again. Find out your calorie needs, learn portion sizes, and keep a food diary to make yourself accountable for your food. Don’t weigh yourself excessively, but check in once a week so you know in what direction the scale is moving!
Get motivated Find a workout buddy or someone to plan meals with. If you need an organized plan, seek out a dietitian.
Good luck!
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