Accomplishing Your New Year’s Resolutions

Did you know that 92% of New Year’s resolutions fail? And 80% of them fail by February? Those seem like pretty depressing odds, but you CAN make your healthy New Year’s resolutions a reality by avoiding some of the common pitfalls I often see people making. Whether you are looking to lose weight or to just get healthier, here are my tips for keeping your resolutions alive.

Pitfall 1: You Don’t Make It Official

It may seem silly, but there is a lot of power behind writing down a goal. It puts the energy out there for it and also helps you get more clear about what it is you want to accomplish. Better yet, if you write it down and place it somewhere prominent where you can see if often, it can serve as a daily reminder/motivation to keep working towards your goal.

Pitfall 2: You Don’t Know Your Why

Knowing why you want to accomplish a goal is just as important as having a goal. There are going to be times when working towards your resolution is challenging, you’re beating yourself up, and you just want to quit. In those instances, having a very strong reason why you want to accomplish your goal will keep you going. I don’t mean “I want to lose weight because I need to be healthier” – that’s very vague and not personal. You need to dig deep for your why: “I want to lose weight because I want to be able to chase my children around at the playground” or “I want to lose weight because I want to go on an international hiking trip to see some of the world’s most amazing natural sites.” These are powerful why’s that mean something personal to you. Once you know your why, take it a step further and write it down with your resolution.

Pitfall 3: Not Setting Specific Goals

Making your goals specific enough is critical and can be challenging. Without a specific goal, it can be impossible to track your progress or know when you’ve achieved your goal. Plus, if you don’t know exactly what you’re working towards, how will you stay motivated? Instead of making your resolution “I want to lose weight” or “I want to get healthier” make it “I want to lose 30 pounds” or “I want to be a size 6” or “I want to be able to run a 5k.” That way you can measure your efforts and your success.

Pitfall 4: You Don’t Plan Ahead

In a society where we are surrounded by sedentary entertainment and processed, unhealthy foods, it can be a challenge to stick to healthful goals. This is why planning ahead is crucial. Going to a party or gathering? Bring some healthy foods you can snack on. Taking a trip? Plan for some activity time in advance. Going out to dinner? Review the menu online ahead of time so you know what the healthy options are going into it.

Pitfall 5: You Go It Alone

Accountability is a very powerful motivating force. Tell someone you know will check in with you about your resolution and your plans for accomplishing it. Even better, find someone to work towards it with you. For example, if you know that you have a hard time getting yourself to the gym, find yourself a gym buddy. If you want to become a runner, sign up for a 5k with a friend so you have a deadline and an accountability partner.

Pitfall 6: You’re Too Focused

The major reason why most diets fail is that they are not sustainable. They are built on the premise of deprivation so they give you results fast, but you can’t stay on them in the long-term and you gain back the weight pretty quickly. If you are looking to lose weight or to just eat healthier, make sure that you build in a treat day. Balance is the key to success and having a designated time to indulge will help keep you on track – as long as you plan ahead for it so you don’t go overboard and get right back on track after. For example, if sweets are your thing, you could say that Fridays are your treat day and you can have dessert with dinner on Fridays. Likewise, if you are going to a party or some other function and know there will be treats there, make a deal with yourself ahead of time that you can have one slice of cake or some of your friend’s famous nacho dip. We are human. We eat for two reasons: to survive and for pleasure. You need both sides of the coin to be successful.

Pitfall 7: You Eat Too Much Salad

Many of us think that in order to lose weight and eat healthy, we need to just eat a lot of salads. Don’t get me wrong, salads are an awesome powerhouse of nutrients, but they can get old really fast. There are tons and tons of healthy meals you can have that are not salads. Check out my recipes or jump on Pinterest and there will be lots of healthy food inspiration for you. Variety is the spice of life, so make sure you change it up a bit!

Pitfall 8: You’re Not Tracking

No one wants to track what they eat but it is super important, especially in the beginning of any healthy eating routine. You would be shocked at how much you eat without even realizing it and also how much of it isn’t as healthy as you would think. My recommendation to you is to track your eating at least for the first 2 weeks of your resolution so you can really get a feel for what you’re putting into your body. Think about it, how can you change what you don’t know? It’s worth the tedium of tracking for a couple weeks.

Pitfall 9: You’re Not Exercising

We often hear that maintaining a healthy weight is 80% diet and 20% exercise. But if you’re only eating healthy, then you’re only going to get yourself 80% of the way there. Remember that our bodies can acclimate to our calorie intake and just focusing on food will get you to that dreaded weight loss plateau. A varied exercise routine will help keep you working steadily towards your goal and you will get there more quickly as well. Plus, exercise is crucial to a healthy heart and circulatory system, a healthy respiratory system, healthy bones and muscles, and it’s even beneficial for your immune system.

Pitfall 10: You’re Not Hydrating

As an adult, you should be drinking 1/2 oz of water per pound of your body weight per day. Water keeps your joints and muscles working well, helps flush your body, helps you feel full, helps keep your skin healthy, and so much more. I bet that you have had someone say to you that there is a chance you’re thirsty when you think you’re hungry. Keeping yourself hydrated is critical to helping you get healthier and/or lose weight.

Pitfall 11: You’re Not Supplementing

Regardless of how healthy you eat, I can promise you that you are not getting all of the nutrients that your body needs. In fact, 90% of Americans aren’t getting the nutrition our bodies need. There are a number of reasons for this. Among them are that our produce isn’t as nutritious as it once was, that, biologically speaking, a 2000 calorie diet isn’t normal for humans so we are trying to get all of our nutrition is fewer calories, plus factors like antibiotic use, consumption of inorganic meats, and digestive issues. In order for your body to function at its best, it needs to be properly nourished and supplementing with quality supplements is the way to do that. Regularly taking supplements will also help you reach your health goals by properly fueling your body. With regular supplementation, you may even notice a change in your appetite!

Wishing you a very happy, healthy New Year and all the best with your resolutions!

Holiday Party Health Tips

We’ve all been there: walking out of a holiday get-together holding our bellies thinking “whyyyyy did I eat so much?!”. Overindulgence once in a while isn’t really a problem, but during the busy holiday season, those extra treats can really add up. So how can you enjoy your holiday parties without overdoing it? Here are my healthy holiday party tips.

Step 1: Eat normally before and after

Very often, I hear people saying that they compensate for big food events by eating very little or restricting what they eat beforehand. Here’s the thing about that, it doesn’t really work that way and it can slippery slope into disordered eating habits. Here are a couple facts that might shock you: 1. what we know as caloric values for certain foods are just approximations, not exact measures, 2. what a food’s calorie measures are outside the body aren’t necessarily the same as what they are once we consume them. So, first, your math is probably off. Second, if you go into the party starving, aren’t you just going to eat even more high-calorie food than you would have before?

My advice is, eat like you normally would before and after the party. This means you’ll be going into it with a normal appetite and not coming off of a day of deprivation and misery. Eat a balanced breakfast, drink enough water, eat a balanced lunch, have some small healthy snacks, go for walk or to the gym of whatever you usually do. If you don’t treat the gathering as a huge make-or-break to-do then it won’t feel like one and it will take a lot of pressure off of you.

Step 2: Plan Ahead

Set a goal for yourself going into it to help you stay on track. For example, “I’m going to have one glass of water for every glass of wine I have” or “I’m going to stick with just one dessert treat.” Note that this isn’t bargaining with yourself – the tactic isn’t to say “if I don’t eat this, then I can eat that.” That strategy can backfire quite quickly. What this strategy is is setting limits for yourself but making them reasonable and providing enough room for enjoyment.

Step 3: Know Yourself and Strategize

Are you a mindless eater or a grazer? Do you need external accountability? It’s really important that you know yourself and how you function at events like these.

If you know that you like to pick at foods or are a mindless eater, then choose a place away from the food table to station yourself to socialize. When you get food, portion out what you want onto a plate, even if it’s chips and dip, and walk away. Give yourself some time before returning for the table for more. Removing yourself from the source will decrease the odds that you will eat out of compulsion and will make it easier for you to tune into your hunger and satiety cues.

Maybe you really need accountability. If you’re working with a health coach, tell them what your goals are for the party so the next time you see them, they can check in on how it went. Or you could tell your partner or best friend. Just make sure that it is someone who can help you hold yourself accountable without shaming you.

Step 4: Stay Hydrated

Making sure you drink plenty of water throughout the gathering is key. Not only will it help pace your drinking, it will also help you control your eating as water can make you feel more full. Drinking water between drinks or plates or even bites can also help slow you down so you can check in with yourself and see if you really want/need more of whatever treat you’re thinking of.

Step 5: Bring Something Healthy

If it’s a gathering where people are pitching in by bringing different dishes, why not bring something healthy you will want to eat? You will be guaranteeing yourself a healthy option that you enjoy that can buffer against all those treats.  (Click here to download my favorite healthy holiday appetizer recipes).

Step 6: Take it Easy on Yourself

Going back to step 1 in a way here, if you do overindulge, you can’t compensate for it by restricting your food intake or overexercising the next day. All you can do is simply do better. Go back to your normal healthy eating habits, exercise like you normally would, drink plenty of water. And, most importantly, don’t beat yourself up about it. You are human and you had fun, like you’re supposed to.