It’s that time of year again: New Year’s resolutions! And although over 40 percent of us are likely to make them, less than 10 percent of those who do make resolutions are successful in keeping them. Losing weight and improving your health are two resolutions that, if successful, can literally add years to your life. Here are some tips to help you keep your New Year’s health resolutions.
1. Accept the discomfort. Not feeling healthy, zipping up a pair of pants that are too tight, not seeing the kind of progress on the scale or at the gym you want — these feelings are all uncomfortable. But don’t let that discomfort prevent you from making the changes you want to make. That’s why you made your resolutions in the first place. Discomfort drives change. If you were comfortable with the way things were, you would’ve never attempted a change. Instead of trying to accept or ignore those uncomfortable thoughts and feelings, embrace them. Creating new habits, especially changing the foods and way you eat, can be incredibly difficult. Being patient, giving our bodies time to adjust and becoming healthy is frustrating. But when you encounter these feelings of discomfort or frustration, let them motivate you and serve as a reminder as to why you wanted to make these changes.
[See: How to Be the New Kid in Fitness Class.]
2. Know your range of healthy. Gone are the days where one number on your scale should represent your success or failure. The goal is a healthy BMI. BMI stands for body mass index and compares your weight to your height; it can easily be calculated here. A healthy BMI is any score between the values of 18.5 to 25. That means there is a range of numbers that can show on your scale and mean you’re not only successful, but also healthy. For example, a healthy weight range for someone 5 feet 5 inches is between 112 and 150 pounds. One thing to keep in mind is that BMI is not a direct measurement of body fat, so two people may have the same BMI but have two very different amounts of fat and muscle. However, an elevated BMI has been shown to be directly associated with increased risk of chronic disease and, overall, a shorter life expectancy. It’s a good guide to help you identify what a healthy weight range is for you.
3. Stop saying no. Food cravings happen, and how we mentally process them can make them worse. Nothing will create desire more for something than telling yourself you can’t ever have it. Stop focusing on and telling yourself about all the foods you “can’t” have, and start focusing on all the food that will keep you healthy. When you see that piece of cake or are tempted by your favorite candy bar, don’t tell yourself no, I can’t have that. Instead, remind yourself of other, healthier food choices. For example, “Instead of that piece of cake, I’ll have ____.” Trust me, pieces of cake and candy bars will always be available to you. Working your favorite, maybe less healthy items into an overall healthy diet puts the focus on moderation, not elimination.
[See: 6 Reasons You’re Procrastinating on Your Health Goals — and How to Stop.]
4. Talk to your doctor. Are there goals for you other than weight? Cholesterol level, blood pressure, blood sugar levels? Not surprisingly, these goals are often linked. In other words, as people begin to enter a healthy weight range, blood pressure, cholesterol and blood sugar levels tend to improve. But if you’re already within a healthy weight range, maybe you need to incorporate more fruits and vegetables into your diet and less salt or sugar. Do you or should you have limitations on certain types of exercise? As you begin a new diet or exercise regimen, you may need to have certain medications and/or dosages changed. Keeping your doctor in the loop with any health-related resolutions will ensure your total health, not just your weight, stays on track.
[See: 10 Themed Races to Make Getting in Shape Fun.]
Being realistic doesn’t mean you aren’t challenging yourself. Creating and maintaining a healthy environment is the key to success. Setting realistic expectations means you’re more likely to not just work toward that goal, but achieve it. And in doing so, never have to repeat the same New Year’s resolution.
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Resolution Solutions: How to Reframe, Rethink and Be Realistic in the New Year originally appeared on usnews.com
