Every year I make a New Year’s resolution… and sometimes stick to it. Over the years, countless clients have told me they resolve to lose weight in the coming year, but most of us fail to reach our resolutions. What’s the problem? Instead of vague promises to lose weight or get healthy, perhaps we should focus on the causes of the issue: Small changes are what really add up. A more realistic goal may be to change a particular behavior that contributes to health. Here are a few ideas.
- Slow down! When we eat quickly, we tend to eat too many calories before our brains register satisfaction. Take in the environment, enjoy conversation, and savor each bite. If you’re struggling to hit the brakes, make sure you’re spending at least 20 minutes enjoying your meal.
- Prepare ahead of time. You don’t have to spend Sunday afternoon preparing the week’s meals – I know I don’t have an entire afternoon to spare! Instead, focus on one meal: Prep dinner while making breakfast. To save time, I make larger amounts and spread the meals over the week.
- Drink up! Drinking more water is so simple, but even dietitians fail at this one. Water is necessary for metabolic processes and may help us feel fuller. I’m not a sipper, so I’ve set my phone to vibrate multiple times each day to remind me to drink a glass of water – and it works!
- Wear an activity tracker. It’s easy, many are inexpensive, and they sync with your phone so you can track progress. I use mine for biofeedback and if I haven’t reached my steps in the evening I take the dog for a longer walk or get in some steps while brushing my teeth.
- Reduce screen time. This recommendation isn’t just for kids! If you binge watch your favorite show or eat dinner in front of the TV each night, I’m talking to you. In the time it takes to watch just one episode, you can get in a workout or prepare dinner for the next night – two items on this list!
Small changes really do add up. But if you must focus on the scale, try a more realistic and measurable goal – such as, to lose 10 pounds and keep it off for the entire year. Isn’t that the hard part, anyway? Here’s to a happy and healthy 2017!