New Year's Resolutions, 1 Month Later
10 ways to make your diet and fitness resolutions last
Top 10 Habits of Successful Resolvers continued...
3. Get Support
Studies show that social support is critical, especially after the first few
weeks when your motivation flags. Seek out someone who will be there for you
long-term. "Some people find success with online support groups while
others do better with an exercise buddy," says Norcross. "You need to
figure out what kind of support will help you during the tough times that are
inevitable when changing behaviors."
4. Spell Out the Details
So you want to lose weight or exercise more -- just how do you plan to do
it? How will you handle eating out, or a schedule that squeezes out exercise?
Devise a sensible plan for how you'll shop, cook, and fit in fitness. Think
through how you'll deal with cravings, but don't deprive yourself. If you give
yourself permission to eat what really matters to you, it puts you in control
(instead of the diet), and empowers you to make a healthy decision on portion
size, says Powell. "Eliminating your favorite foods can be a recipe for
disaster," she says. "Instead, allow yourself small portions, on
occasion. Otherwise, the denial may create an obsession that derails your
5. Set Mini-Goals
Maybe you want to lose 50 pounds, but you'll be more motivated to succeed if
you celebrate every 10 pounds lost. Realistic resolutions are ones you can live
with. Look at them as lots of "baby steps" strung together. Setting the
bar too high can be demoralizing. People who set attainable, realistic goals
are more likely to succeed, says Norcross.
6. Manage Your Cravings
Cravings for foods are caused by swings in your blood sugar. If you eat the
right kinds of foods and snack strategically, you can eliminate cravings, says
Agatston. "Almost everyone who is overweight has cravings, typically
late-afternoon hypoglycemia (low blood sugar)," he says. "They
frequently choose simple carbs (like sweets, soda, and refined bread products)
that give them a quick boost." The problem is that a quick rise in blood
sugar is usually followed by quick fall, and hunger strikes again. Eating every
3-4 hours, and always including lean protein (from nuts, low-fat dairy, lean
meats, or beans) will satisfy your hunger for fewer calories and without the
dramatic swings in blood sugar, Agatston says.