New Year’s resolutions are easy to come up with, we think in terms of big pictures like “this year I’m going to lose weight!” However, many of us tend to fall of our wagons and get discouraged by our results, thus leaving our New Year’s goals behind until next year.
This year, re-think that resolution and swap in some realistic and sustainable goals that fit your individual needs. Consider one of these ideas to get you ready for a healthy year and not just a resolution.
- Think SMALL picture: Many of us make a resolution to “finally lose weight” or “be active” without thinking of how we’re going to get there. This leads to all or nothing thinking which makes us believe, “either I do it right or not at all.” Put the big picture aside and break down your goals into daily, monthly, and weekly outcomes.
- Don’t Disqualify the Positive: Instead of discounting the good things that have happened or things you’ve done, celebrate them. We tend to disqualify our efforts by saying things like, “I only lost 1 pound this week” or “I should have worked out more than twice this week.”
- Eliminate the words Need to & Should: You’ll set yourself up for disappointment if you continuously say, “I should work out” or “I need to get started.” Instead, make an action statement and plan for how you’re going to make the action happen.
- Bring a Friend: Taking on new challenges can be difficult on your own, enlist the support of a friend or family member to help you stay accountable.
- Avoid overgeneralizing: Saying things to yourself like “I will never accomplish this” or “nothing good ever happens” is when we are overly broad in our conclusions from a single event. When you hear yourself saying these things, it’s time to ask yourself if you’re overgeneralizing and how we can learn from a mistake or misstep in our plan.
- Work on mindful behaviors: When we are not paying attention to our food, we tend to over indulge or feel unsatisfied by what we’re eating. Mindless behaviors include eating with the TV on, having phones out on the table, or eating from an entire package rather than a portioned size amount to name a few.
What do these six ideas have in common? They’re all about the way we think. Our thoughts, behaviors and thereon actions impact our decisions all day long. By rethinking your goals you can begin to change your thoughts, the behaviors, and the actions that result in terms of your goals.
If you need help re-thinking your goals, Ask for Mary! Mary Free Bed’s Weight Management Program encompasses much more than a number on a scale. Participants develop self-confidence and healthier relationships with food, improve mental health and well-being, and decrease medications. Sign up today using this form or call 616.295.5098.
Guest blogger, Jessi Boehme, MS, RDN
Jessi is a registered dietitian at Mary Free Bed Rehabilitation Hospital working in both inpatient and outpatient units of the hospital. She is the Team Lead for the Weight Management Program and is very passionate about educating individuals about nutrition and overall wellness. Jessi helps her clients achieve their wellness goals such as being more active, improving body confidence, weight loss, developing a better relationship with food and reducing their risk for chronic disease. In her off time, she enjoys running, working with her dance team, and playing board games with her friends.