I believe everyone who makes resolutions has good intentions. “This is going to be the year that I will finally [fill in the blank],” they think. But let’s be honest: How are those resolutions coming? If your answer is “not so well,” I think I know why: The resolution itself was doomed from the beginning. Over the many years I’ve worked as a nutritionist, I’ve seen these six resolutions backfire almost 100 percent of the time. If one is on your list, reconsider — STAT.
1. I’m going on a diet.
Right off the bat, this statement is a problem. “Going on” a diet implies that you’ll also be “going off” of it; it typically doesn’t work for the long haul. Instead of succumbing to the diet mentality, shift gears and focus on lifestyle changes. For example, say, “I am going to eat healthier this year by eating more fruits and veggies.” Or, commit to eating more grilled fish and less fried chicken. Your eating pattern shouldn’t have a beginning and an end, but rather be a continuous way of life.
[See: How to Make Healthy Dietary Changes Last a Lifetime.]
2. I will exercise every day.
Let me get this straight: You’re currently a couch potato, but you plan to go to the gym every day? Setting such a big goal is very unrealistic, even for a person who already has an exercise routine. The best approach is starting small. Commit to exercising one day a week and then slowly increase your frequency. Try different types of exercise until you find one you love. It should become something you look forward to, not something you dread. And remember: Days off for rest and recovery are important, too.
3. I will stop eating sugar.
I have to admit this comment makes me cringe. What does it even mean? Fruit, 100-percent fruit juice and dairy all contain sugar. Aside from allergies, there’s no good reason a person needs to stop eating these nutritious foods. If you’re eating a ton of added sugars, such as cookies, cakes and candy, that’s a different conversation. However, are you really saying that you will never sink your teeth into a chocolate layer cake — or whatever your favorite dessert is — again? Change this resolution by saying, “I will reduce the amount of added sugars I eat on a regular basis.” That makes a whole lot more sense.
[See: 12 ‘Unhealthy’ Foods With Health Benefits.]
4. I am giving up carbohydrates.
Oh boy. Whenever someone commits to giving up something they truly love, it almost always backfires. Besides, there’s no health basis to give up eating bread, pasta, rice and potatoes, unless of course you have a medical condition that prevents you from consuming the former two. These foods can be high in fiber, B vitamins, selenium, iron and more. Plus, if you’re trading in your sandwiches for salads, you may be doing more damage since some salads are higher in calories that sandwiches. Instead of making your resolution about not eating carbs, make it about watching your portion sizes, seeking healthier toppings and consuming more 100-percent whole grains.
5. I am not going to drink.
If you have a drinking problem, this resolution is a must. However, I’m talking to the people who are social drinkers and have decided to give up alcohol this year to lose weight. But here’s the thing: If you love a glass of wine or one martini when out with friends, why deprive yourself? Perhaps you forgo the bread when dining out or pass on dessert to make room in your caloric budget for your cocktail. So in this case, maybe the resolution is to not drink during the week, but only weekends. That’s probably a lot more doable in the long run.
[See: 14 Ways Alcohol Affects the Aging Process.]
6. I am going to cook dinner every night.
Bravo — but why? In my opinion, a huge misconception is that if you want to lose weight, you shouldn’t go out to eat. Sure, it’s easy to make poor choices when dining out, but guess what? Poor choices can be made in your own kitchen, too. And besides, if you are rarely cooking now, why add that burden? Don’t get me wrong; I’m all for a resolution that includes more home cooking, but maybe you start by committing to cooking one more night a week than all seven days. While you’re at it, take a closer look at your dining out decisions.
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6 Health Resolutions That Are Sure to Backfire originally appeared on usnews.com
