We’re almost halfway through January and, chances are, you did some goal-setting for 2017. Perhaps you want to lose weight, get fit, sleep more soundly or manage stress better. But if you’re already disillusioned with your progress, listen up.
Over the course of my career, I’ve worked with thousands of clients to help them achieve “better” bodies, healthier eating plans and more consistent exercise routines. And what I’ve learned is that the biggest obstacles are often their own expectations.
Don’t get me wrong; being engaged, motivated and enthusiastic are essential components of self-care, but sometimes resolve fades when you set the bar too high. Maybe you cut out too many foods, tried to exercise too many days in a row or vowed to cook every night even though you knew your work schedule wouldn’t cooperate. So then what happens? You get angry because you don’t see results, feel like a failure and are more likely to abandon the plan and perhaps overeat, move less, sleep less deeply and stress more.
[See: 7 Diet Mistakes Sabotaging Your Weight-Loss.]
It doesn’t have to be this way. Instead, I’m proposing the concept of “justainability,” or dedication to simply doing your best. “Best” is not for anyone else to define or design. Just do some research to find the eating and fitness plans that are enjoyable, accessible and affordable for you. If you’re not overly thrilled about cooking, maybe you can consider buying healthy prepared foods, hiring a personal chef or finding restaurants that offer the foods that fit into your eating plan. If you don’t like CrossFit, maybe you’ll discover that videos or apps are more effective than classes at getting you fit and strong. And if you still need a resolution, try one of these “justainable” ideas:
1. Just stop food blaming and body shaming.
There are no bad foods. Pasta does not deserve its “cheat day food” reputation and chocolate will not go straight to your hips. You can’t change your height, frame size or overall shape, but you can get stronger and feel sleeker — characteristics not defined by a clothing size or body weight.
2. Just make the effort to be kind to yourself as well as to others.
Think about the way you talk to yourself. Is it self-defeating or full of compassion? It’s OK to think you look great and to say “thank you” when someone says something kind to you. Just repay the compliment to them. No self-criticism allowed.
[See: 10 Good Deeds and Why You Should Do Them.]
3. Just waste less and repurpose.
Not everyone likes leftovers, but what about health-overs or food makeovers? That leftover chicken can be turned into a spicy chicken wrap with salsa and black beans. Chili from last night is great on a baked potato with a little plain Greek yogurt and taco seasoning. Food waste hurts the environment and your budget. Buy what you need, freeze the extra or share what you have prepared.
4. Just sort sense from nonsense.
A new year brings out diet fads, hype and quick fixes. If you give in, you may lose some weight, but it will be primarily water. On top of that, you’ll probably waste money on a plan that bores you with limited food variety, tires you since the calorie level is low, makes you hungry since the portions are small or gives you digestive issues since the eating recommendations may be unbalanced. Instead, consider that the most solid advice rarely makes headlines: Strive for any type of balanced diet that you can maintain over time.
[See: How to Make Healthy Dietary Changes Last a Lifetime.]
5. Just find what makes you smile.
Laughing is cheap and easy. When you’re happy, you’re actually likely to accomplish more. That’s why enjoyment is a key part of justainability. Find what you like to eat, what exercise you like to do, what pleasant bedtime routines help you sleep and what stress management techniques help you relax. Trust your judgment and instinct as you work on your 2017 goals. Engage in self-care and be fair to your body. Such resolutions are do-able, usable and renewable. Happy New Year!
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The Only Word You Need to Know to Reach Your New Year’s Resolution originally appeared on usnews.com
