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Your New Year's Resolution

10 December 2018

By: Amy Tackett, MS, RDN

First and foremost, you do not have to create your goals based around the New Year. In fact, I dare you to start your goals EARLY. Before the New Year comes. You can achieve your goals, why wait! Goal setting puts a target toward an ideal future. The process may be done and accessed throughout your entire year, month and week. If you enjoy detailed planning, daily check lists are likely on the agenda as well. (How good does it feel to cross off each task!) This does not have to be a daunting chore or large endeavor. The tips below cover how to approach your nutrition goals all year long.

1. Believe in yourself. Choose a challenging, but manageable goal or resolution. You must believe in yourself and know that you are fully capable of achieving it even as a challenge. While there is a required amount of effort and commitment, it will be worth it!
2. Be specific. What is the goal? When will you achieve it and how will you get there? Instead of saying “I am going eat better” create a goal of “Eating two servings of vegetables each day from January 1st to January 31st”. Review, evaluate and determine the continued plans of action when your goal is complete. Think long term and short term. This example could be a short-term goal to your larger goal of losing weight. If you want to lose weight, begin thinking about what your goals will look like AFTER you have lost this weight. Do you hope to maintain it? If so, how will you maintain it? Form the habits that you can maintain through each goal. The small ones add up!
3. Explain why. Why do you want to achieve this goal? What is the purpose? Provide reasoning, purpose and benefits to achieving your goal for you to strive for it. If motivation feels low, rely on your why and continue progressing to your end goal.  
4. Write it all down. Write your larger goal and the smaller objectives in how you plan to get there. There is something about putting pen to paper that instills a deeper meaning and promotes a 33% greater chance of achievement by doing so. Write out the explanation to why you plan to achieve this goal. Sign the bottom of your paper as a promise to yourself.
5. Celebrate the wins. Celebrating your successes encourages the continued habits. Be sure not to use food as your reward. Try a night out with family or friends for a movie instead. 
6. Plan for problems. While writing, list any obstacles you may face and how you can plan to overcome them. Problems apart from your list may still arise. Planning will best prepare you for these situations. Continue through any mess ups and keep going. Keep messing up, until you no longer do.
7. Support system. Last but not least, find a strong support system. You do not have to go through any endeavors alone. Contact a health professional for advice, find a friend to join in workouts, or a family member to share your wins and hardships with. You’ll find, others need your support as much as you need theirs. 

 

Nutrition Resolution Ideas and Examples:

Choose Instead of: Reasoning
Healthy Food Choices A Fad Diet Allow for a more sustainable approach. Your resolution could encourage more whole foods like fruits and vegetables rather than eliminating or restricting food items or foods groups typically a part of fad diets.
Write Down Your Food Choices Hitting a Calorie Goal Simply writing down the foods you eat is a great place to start when tracking what you eat. Studies show that writing it down holds you more accountable and less likely to sneak extra snacks and bites of food.
Protein Rich Foods Low Carb/Low Fat This example is a switch of mentality and the way food is viewed. Carbs are not bad. Fat is not bad. Food is not bad. Allow yourself to eat mindfully through moderation and healthy options rich in protein.
Dessert Three Nights Each Week Giving Up All Sweets Depriving yourself can often make the situation worse. You eliminate foods you enjoy and fueling your body properly ends up feeling like a punishment. Create healthier alternatives to curb your sweet tooth and allow yourself to indulge in the real treat every now and then.
Drink 48oz of Water Each Day Drink More Water Remember to be specific ?



References

Burke LE, Wang ., Sevick MA. Self-monitoring in weight loss: a systemic review of the literature. J Am Diet Assoc. 2011; 111(1): 92-102.

University of Massachusetts Dartmouth. Creating S.M.A.R.T. Goals. How to Get Good Grades – UMass Dartmouth. https://www.umassd.edu/fycm/goalsetting/resources/smartgoals/.\

What is a Smart Goal? Smart Goals Acronym. http://www.smart-goals-guide.com/smart-goal.html.

Your Guide to Setting Healthy Living Goals. What is a Dietitian? – Unlock Food. http://www.unlockfood.ca/en/Articles/Menu-Planning/Your-Guide-to-Setting-Healthy-Goals.aspx.