How to stick to your resolutions
Happy February! How are those resolutions coming along?
Many of us make resolutions for the New Year in hopes of achieving some awesome goals. Whether it is shedding a few pounds, joining a gym, running a marathon, reading more and Netflixing less... setting intentions for yourself is definitely healthy!
Here are some tips I like to share when you're stumped on how to actually check off your 2019 goal list.
1. Start small.
This may seem like common sense, but when are are highly motivated at the beginning of the year, we tend to make goals for ourselves that could wind up as too hefty to obtain. Goals should be set based on the routine you’re willing to adjust to.
- If you recently joined a gym or fitness membership, maybe your goal is to work out often, and it’s okay to start small. Working out hard and daily at the beginning could lead to exhaustion and burn out. Stick to a consistent schedule and if you feel like you can add the 4th or 5th day, go for it!
- Want to lose 10 pounds this year? A healthy place to start is losing 1-2 pounds per week. This is how you know the weight is coming off in a healthy way, and that it will stay off in the long run!
- Instead of going full-force into an elimination diet like keto, fasting, or a juice cleanse- focus on 1 food to monitor. For example: cut back on soda, limit dessert to twice a week, or switch to whole grain products instead of white. Focusing on one food will set you up for better success rather than eliminating an entire food group- which I do not recommend to anyone.
2. Make your goals measurable.
Adding timelines and numbers will allow you to observe if you achieved your goal or not.
Is your resolution to eat healthier?
Here are some ways to measure that:
- Add a vegetable serving to every dinner meal during the week
- Pack a lunch from home 2 or 3 times per week
- Wake up early enough to fix breakfast 3 times per week
- Adding a fruit serving 3 packed lunches weekly
See how adding on an actual number allows you to hold yourself accountable rather than just saying "I ate healthy."
3. Write down your goals and share them with a friend
- Join the gym with a friend and make Wednesday, for example, your workout day with them so that both of you can check it off your list.
- Initiate a cooking night with your roommates or significant other to avoid excessive take-out (shout out meatless Monday with my roomies).
- Make check boxes next to your written goals so it feels good when you accomplish them!
Once you master one goal, you can move onto the next.
If you quickly make it a habit to add 1 veggie to your dinners, start adding 1 serving to your lunch also. Master that.. add 1 serving to breakfast. Building upon the same goal makes it even more effective in the long term.
Slay 2019 my friends!
Morgan Mendenhall, RDN/LD