Realistic Resolutions – Lasting change takes time. Developing SMART goals can help keep you focused on the long-term vision you have for your life.
- Specific: Write your goal in clear, precise steps of what you will actually accomplish.
- Measurable: A goal must be able to be measured, not ambiguous. This way you will know if you actually reached your goal.
- Attainable: Is your goal realistic? Is it attainable for you or are you comparing yourself to others?
- Relevant: Your goal should fit your long-term lifestyle vision. It should inspire you to
- achieve the goal.
- Time-bound: Set a time to complete your goal.
Achieving your goals takes desire, motivation and commitment. Develop a goal that is meaningful to you. If you aren’t really committed to the goal, it will feel like a chore to complete instead of a lifestyle.
Tips:
- Write down your SMART goal and post it where you can read it daily. Keep a log to measure your progress along the way.
- Don’t underestimate the power of support. Seek out a buddy to keep you accountable.
- Reward yourself when you stick to your goals and healthy habits such as setting aside time to read a good book, get a massage or walk at a park. Buy your favorite tunes or put flowers on your desk.
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Planning is Key to Success
Eating healthy can be difficult when life is hectic. Plan ahead to help keep you on track.
Tips for planning a healthy lunch:
- Pack your lunch. This gives you more control over your food choices.
- Brighten up your leftovers by adding fresh fruits and vegetables.
- Only use a small amount of salad dressing or sauces – a little goes a long way. Thin them down with water to make them go even farther.
Tips for eating healthy snacks:
- Steer clear of sugary treats at work and prepare and pack healthy “on-the-go” snacks (such as fruits & vegetables) in advance so they are convenient.
- Portion size out snacks like nuts or dried fruit since these are very calorie dense. It’s easy to overeat even on healthy foods.
Tips for planning ahead when dinning out:
- Most places offer healthy options that are also tasty, liked grilled chicken or salads.
- Remember to use a low-calorie salad dressing and ask for it on the side. Remember to use less dressing by thinning it down with water to make it go farther with less.
- Some fast-food places and restaurants have websites with nutrition information about their menu items. Review their options and make a plan ahead of time.
- Forgo the typical side of fries, rice or potato and choose a healthy side option, such as fruit, side salad or vegetable.
- Order broth-based soups rather than cream-based.
Tips for making healthy beverage choices
- If you are going to consume alcohol, limit yourself to one alcoholic beverage per night to avoid empty calories.
- Drink water instead of sugary drinks or soda.
- Sip on sparkling water with a few slices of lemon for added flavor.
- Add sparkling water to your alcoholic beverage to limit the amount of calories.
- For drinks that call for milk, consider replacing whole milk with low-fat or non-fat milk, soy or almond milk.
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SMALL CHANGES RESULT IN DRAMATIC OUTCOMES
If you were to drink water instead of a 32-ounce (yes, that’s a standard serving these days!) sugar-sweetened beverage each afternoon, how many calories would you save each day? Does 383 calories sound like much?
Over the course of a month that would create a calorie deficit of 11,502. Making this small switch could result in a 19-pound weight loss in only six months’ time if you did nothing else to change your lifestyle!
Making small tweaks to your habits can have a dramatic impact on your health and vitality!
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MOVING MORE
Creating energy balance is essential for maintaining a healthy body weight and enhancing well-being. One way to expend more calories is to weave physical activity into the tapestry of your everyday routine.
Are there opportunities throughout your day when you could make a conscious decision to move more?
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- Walk to the mailbox.
- Park further from the office entrance and walk the extra distance.
- Take the stairs instead of the elevator or escalator.
- Bike to the grocery store.
- Enjoy walking the long way to the cafeteria for lunch.
- Take the dog for an extra walk.
- Rake the leaves instead of using a blower.
- Turn off the tv and organize a family walk.
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Keep a Food Journal
A well-kept nutrition journal remains the best weapon in your health arsenal. Initially, a journal can tell you whether your current eating habits are healthy. Once you’ve adjusted your diet as necessary, a journal helps you to personalize your diet.
A 2008 study published in the American Journal of Preventative Medicine found that those who kept a record such as a food journal while dieting lost twice as much weight as those who did not. The study, which followed 1,700 overweight or obese adults, revealed that the dieters who kept an exercise and food journal lost an average of 18 pounds in six months. Dieters who did not keep a diary lost an average of nine pounds.
Benefits of Keeping a Food Journal:
- Will help you determine approximately how many calories per day to eat in order to reach your goal weight.
- Will help you stick to the menu plan you made for the week.
- Will help you track your progress.
- Will be a source of motivation as you see results.
- Will help you fine tune your diet for better results.
- Will help you reach your goal!
Keep track of what and how much you eat at each meal, as well as any snacks. It can be very motivational to look back over the last few months and see how your eating habits have changed… hopefully for the better! Also knowing that you are keeping track of everything you eat and drink makes you think twice about your eating choices. It makes you accountable and helps to boost your self-control.
For the best results possible, choose an online Food Journal or a Smartphone App. Either option will be able to help you focus in on your specific goal and keep you accountable.
Submitted by Kathy Midgyett
