New Year, New You – Right?
Every year millions of American make New Year’s resolutions to lose weight. Most typically end up quitting their New Year’s resolution by January 19th. That’s only 18 days AFTER you celebrate the new year. So how do you keep these resolutions in check? Here a few tips that help my patients be successful in their lifestyle changes no matter what time of year.
1.Make attainable goals
We use smart goals at the clinic to help my patients understand that not every goal is equal. Make sure your goals are specific enough to make sense, measurable, realistic, and time bound. For example, how many times have you said “I am going to lose weight this year.” You might have a “goal weight” in mind, but it’s actually healthier for your body if you lose weight at a realistic pace to minimize the risk of gaining the weight back (plus some). Typically, losing ½ pound to 2 pounds maximum per week is considered a health and realistic goal. There are only 52 weeks in the year, so what is truly achievable for you. Consider birthdays, vacations, and holidays as part of our goal setting.
Break your weight down into a more manageable number will help improve your self-efficacy (or confidence) to achieve what you can and keep going. A great smart goal would be “I will lose ½ pound in 1 week”.This is a much more holistic weight loss approach that incorporates what feels best for you!
2.Get an accountability partner
Having someone or something keep you accountable is always helpful. My patient get both weigh free smart scales and activity trackers through their insurance company. However, you can do this at home with your bestie, your partner, or even just a smart scale from an online retailer. I have a $20.00 scale that I use to tract my weight and it reminds me to weight myself if I haven’t by the end of the day.
Sometimes you need a little help to achieve your goal weight. That’s okay! Weight loss can be a communal affair AND is fun. Yes, fun and weight loss do belong in the same sentence. What about trying out Jazzercise online with your bestie? Or making the same new recipe or swapping recipes with your mom? I have an online support group all about this. Check it out at https://www.facebook.com/mealprepsolutions
3.Be okay with failure
Success is about consistency NOT PERFECTION. Let me say that again for those in the back, Success is not about perfection, rather about being consistent. Maybe your success is starting to walk 20 minutes once a week. You do not have to start out being perfect. In fact, research shows that achieving small goals actually leads to an overall improved success rate for harder goals in the future. Again, you do not have to start a complete new diet today. Maybe you just eat fruits and veggies in place those chips at your next meal. Perfect! That’s exactly what we are looking for. Mayne next week you’ll do it twice, you overachiever you.
Speaking of failure, did you know there is a way to project your resistance weight due to your previous data? How cool is that? Weight loss medicine all about helping prepare patients for this significant lifestyle change and understanding your body. EVERYONE WILL STOP LOSING WEIGHT AT SOME POINT in their journey. It is okay to not lose weight for weeks, maybe even months. It is a hormonal imbalance you cannot fix with diet or exercise – your body needs time to adjust to its new environment when you lose weight. Engage your accountability buddy when this happens ti help stick to your plan and STAY consistent. Just remember, you will make it through this time and it is NORMAL to not lose weight at times.
Sometimes you eat exactly what you planned and sometimes you eat the whole bag of chips. Success is more about the journey rather than the final destination. How boring would it be if you didn’t learn you hated yoga or that cauliflower rice makes you want to vomit? I abhor Brussel sprouts (YUCK)! Without trying new things, allowing myself to make mistakes, and messing up entire crock pot recipes, I would not know how to move through other difficulties. Each “failure” is actually a learning lesion. Asking myself “What did this teach me?” and importantly “How can I do this different in the future?” is essential to your success. If you keep jumping off the deck and breaking your leg and never reassess how to get off the deck better, you may never get to explore the rest of the yard. Mayne just take the steps next time.
Enjoy the ride we call life and your body will respond to your new lifestyle. Cheers to a new year and a new you!
Does this sound familiar? I have tried to lose weight but “no matter what I do or eat” nothing happens. You might just not know how to look for the steps on the deck and I can help. If you live in the Spokane area and are a woman looking for help with weight loss. Please sign up for a FREE consultation to learn more about how I can help you achieve your weight loss goals. And, I accept insurance! Check out my new patient page for more information.
