We’re over 3 weeks into 2018! Health and fitness resolutions are still in full force. We can expect the majority of these resolutions to fade by the wayside come February. Why? It certainly can be the kid’s school and sport schedule picked back up, you’re now caretaker for your aging parents, your career requires an additional 5 to 10 hours of work each week, you have a sick pet that needs tending to, and the list goes on. Most of the time it’s due to setting DUMB goals… which is the opposite of SMART (Specific, Measurable, Achievable, Realistic, Timely) goals. You probably noticed I bolded the “realistic” portion of SMART goals. This seems to be where the ball gets dropped when setting resolutions.
“I’m going to workout everyday…. twice a day on Friday’s…. track all of my food… not eat out… and give up alcohol… except for Bourbon.” You get the point.
I’m here to provide some tips that can help with:
- Maintenance of “full-force” resolutions.
- Shift your resolutions to something more realistic/sustainable.
Tip #1: Overcook
This doesn’t mean leave your sweet potatoes in the oven for 3 hours. Cooking in bulk will diminish the “I have nothing prepared excuse.” It’s also a great way to control your environment in regards to having good food on hand during busy hours of the day.
Tip #2 Replace Grains with Greens
DISCLAIMER: There is nothing wrong with grains. In fact, they can be packed with tons of high quality micronutrients. However, society tends to over eat on starchier carbohydrates (like grains) and neglect the consumption of vegetables, particularly greens. This is an easy concept to grasp which can lead to a decrease in total calories and bump up your micronutrient intake… now we’re on the right track to dropping some lb’s while staying nourished.
Tip #3: Make a Shopping List
How many times have you winged it at the grocery and walked out forgetting the hot fudge to put on the ice-cream you never intended to purchase in the first place? We’ve all been there. Create a tangible list of items needed before entering the grocery store. This will help you maintain focus and never even glance at the peanut butter filled Oreos.
Tip #4: Shift your Identity
This last one goes a bit deeper than the first three, but is arguably the most important tip to cultivate. What I mean is, identify yourself as a fit/healthy person. Once that starts to sink in, ask yourself what fit and healthy people do. Examples can include: exercise regularly, take the stairs vs. the elevator, cook vs. eat out, stand vs. sit, and not to mention the above tips. Once you align your identity with that of a health oriented person, habit change and resolutions seem to be set on cruise control.
I hope this article contributes to long lasting habit change and resolutions that you’ll never make again. Talk with your practitioner about ways to incorporate some of these into your program.