Well, here we are. It’s been two weeks since the start of the new year. I don’t want to make any assumptions, but I have this feeling that many of you have already fallen off the resolution wagon or are getting close to it. Am I right? But here’s the thing: Maybe it’s OK. Yep, that’s right — it’s OK. Because if your resolution was too broad, unrealistic or far-fetched, you set yourself up for failure right out of the gate. Here are seven resolutions that might backfire — and what you can try instead:
1. Exercise every day.
Nothing is more unrealistic than going from couch potato to workout warrior. If you were doing as little exercise as possible last year, don’t decide to hit the gym every day this month. Instead, be realistic. Develop a workout routine that starts with two days a week. When that gets totally doable, up it to more days. The last thing you want is to injure yourself and wind up not being able to do anything.
2. Give up alcohol.
I am not talking about people who have decided to try “Dry January,” or a month of sobriety to counteract holiday indulgences. (Nor, of course, am I talking about people who genuinely have a drinking problem.) I am referring to the social drinker who has decided that, in order to lose weight, he or she can never drink again. Come on, really? You shouldn’t have to give up any food or beverage you enjoy, you just have to keep it in check. In other words, a glass of wine or one cocktail with dinner should be able to fit into a well-balanced diet. It’s when the one becomes two to three (or even more) that you get into trouble.
3. Stop eating carbs.
The same philosophy that applies to drinking — that you shouldn’t have to give up any food or beverage you enjoy, you just have to keep it in check — applies to eating carbs as well. Eliminating carbs for the long haul is not sustainable (as you have probably already figured out) or necessary. Instead, isn’t it about time you learned to enjoy them in a healthy way? For example, opt for 100-percent whole grains when possible, watch your portion sizes and choose low-fat toppings versus high-fat calorie bombs. You may be surprised at what a difference these strategies can make.
4. Eat salad for lunch.
This resolution always starts off with good intentions. Eating more veggies should equate to weight loss, right? The problem, though, is that many people don’t know how to build a salad correctly. Either their salads have way more calories than they think (which prevents weight loss) or their salads have too few calories, which makes them feel starving one hour later. Either way, they get discouraged, give up on a veggie-filled lunch idea and resume the old standby of burger and fries. A simple formula for a nutritious salad includes plenty of greens with one serving each of a lean protein, healthy fat and high-fiber carbohydrate.
5. Start a detox cleanse.
Here’s an easy way to fall off the wagon. And honestly, thank God. I know it can be very tempting to look for a quick fix at the beginning of the year, but this resolution is never a good idea since you don’t need to start a cleanse to detox your body. Your body is detoxing itself everyday — hence, why we have a liver. And any “diet” program that may result in side effects such as fatigue, headaches or irritability are better off forgotten about. Plus, just think of all the money you could save from all the special juices and supplements most cleanses require. Start buying more fruits and veggies, which are indisputably good for your body, instead.
6. Become a vegan.
I support people who choose to adopt a vegan lifestyle. However, if they’re doing it strictly to lose weight without other considerations — such as animal rights or environmental issues — it’s definitely going to be harder to stick with. If that’s the case for you, keep in mind that you can lose weight by continuing to consume animal products such as dairy, eggs, fish, poultry and beef. Once again, the key is to learn what a proper portion size is and how to prepare your meals in a healthy way. For example, a steak dinner doesn’t have to mean a 22-ounce porterhouse with mashed potatoes and creamed spinach. Instead, it can mean a 6-ounce filet mignon with a small baked potato and steamed broccoli.
7. Lose weight quickly.
When you commit to weight loss, it shouldn’t be about how quick you lose it, but how long you keep it off. If you decided to lose 20 pounds in January and have only lost two by now, it’s no wonder you threw in the towel. Just because people may lose that kind of weight weekly on “The Biggest Loser,” your life is not a reality TV show. Nutrition experts recommend gradual weight loss of one to two pounds per week. Resolve to develop new habits by making small changes in your diet that will help you to gradually lose weight and keep it off until next year.
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If You Made One of These 7 Resolutions, Give It Up Now originally appeared on usnews.com
