A year of success—Your 5 ways to stick to your weight management resolutions beyond January
It’s a month since we ushered in a new year and, for many, a month since we set resolutions. It makes logical sense, of course, to use this time to leave the past behind, hit a reset button and do something differently (presumably better) than in the year(s) prior. And while so many people decide to set resolutions or intentions for how they’d like to live their life in the year ahead, according to a recent article in Forbes, 80% of them fail.[1] And considering exercising more, losing weight and improving diet were among the top 5 most common resolutions for US adults according to a 2020 poll, there is a bigger issue at hand; we are many times good at making resolutions yet unable to consistently prioritize ourselves which is critical to living healthier, more active lifestyles.[1]
The good news is, there is help—the market for new nutrition-related innovations, products, apps, and resources that can help people accomplish these things is always growing. See this list for ways to put yourself first, and help set resolutions that you can stick with.
1- Me time for Nutrition Advice.
You make time for all sorts of important appointments in your schedule, but one you may really need is some solid nutrition counsel. A registered dietician (not a nutritionist) is a licensed, credentialed professional that can help guide you with food choices, meal patterns, vitamins and supplements, and direction that are rooted in science—not fads, not trends, and definitely not unsustainable recommendations. Seek out a registered dietician in your area to get on the right track with an eating pattern that can work for you for the long-term.
2- Me Time for Meal Prep.
Plain and simple, the more prepared you are for eating right, the more likely you will be to eat right. So, set a calendar hold for two hours each week for meal planning. Spend one hour preparing meal ideas and grocery lists. Spend one hour purchasing ingredients. Some people take this one step further and prep/cut ingredients to make weeknight hustles even easier, but find what works for you. If making time to cook is tough, or you really just don’t like to cook, or you don’t appreciate the things you know how to make, there are so many options out there. First, try new recipes. There are literally millions in cyberspace that a simple search for “recipes for weight management” will bring up a plethora of options. Second, try meal delivery kits—some just need reheating; some need minimal prep; some need a lot of prep—but there are all types available and you can find one that works for you. Third, check out the healthy prepared foods area and frozen food options in your local grocery market (preferably those with a healthful focus). Any one of these choices can make meal times easier.
3- Me Time in the Weekly Grind.
There are 168 hours in a week. That seems like quite a lot! And yet, most people still find it hard to secure even one hour for themselves amidst their personal and professional commitments. Again, block that time on your calendar. Set time aside to rest. This does not mean scrolling through your social feed. Or sitting with your current binge-watch. Or responding to colleagues that spam you during off-work hours or time you’re scheduled out of office. This is time to get active, think, rest, be playful with your kids, snuggle with your pets and catch up with yourself.
4- Me Time for Goals.
Just like you’d stick with planning for a family outing or vacation, or an organization fundraiser, or deadlines on a work project, it helps to set a goal that has a clear-cut deadline. When you establish a list of resolutions, you may envision those things happening “in the year ahead,” but unless you set a deadline or a series of realistic goals, the will to achieve those things may simply disintegrate under the pressures of other deadline-oriented commitments. Keeping these realistic is also important. For example, establish that you’ll take 30 hikes in the year ahead. Prepare to jog in a local 5K. Sign up for a regular Tuesday yoga class. Meet your neighbor every Wednesday morning to walk your dogs together for 1 hour. Set a personal goal for distance running. Simply establishing a quantifiable goal and end-date can help distill the plan to make it happen.
5- We Time for Exercise.
There’s an important difference here with the “We” versus “Me” time on this one. Find a workout that you love, and then find someone or multiple people to share that experience with. For some, this is hard core power lifting, for others its spin class or yoga. Some prefer less formal dancing around the house or getting out for a long walk with their pets. But the truth is that when someone else—or even better multiple people—are waiting on you to join in, you’re far more likely to make that time happen. And if one person cancels, said activity could still happen. So look for a dance or cardio class or a lifting group to join. So many virtual options exist if you can’t get to a facility. On your next walk, make an effort to meet the neighbors that you pass along the way (chances are you seeing the same people at the same time daily). Plan to walk together the next time, and again, with regularity if that goes well! A good buddy, a steady routine and some good conversation goes a long way to keep some of your exercise interesting.
Whatever your plan for the year ahead, be mindful that sticking to resolutions takes more effort than simply sending that intention out into the world with a few thoughts or words on paper. So, if you’re truly committing to another year of healthful eating, weight loss, and exercise-related resolutions, commit to doing more to make those a reality. Take the steps and the time to focus on yourself and you will have a much better likelihood of finding greater success in the end.
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1. Forbes. This New Year’s Set Goals, Not Resolutions. Accessed 01.17.21 at https://www.forbes.com/sites/ashleystahl/2021/12/09/this-new-years-set-goals-not-resolutions/?sh=2fa578321ece
2. YouGovAmerica. Resolutions. Accessed 12.10.21 at https://today.yougov.com/topics/lifestyle/articles-reports/2020/12/23/2021-new-years-resolutions-poll.