Only 8% of people keep there new years resolutions! Are you one of that 8%?
I already talked about using the SMART acronym in an earlier blog (https://nourishment3.com/2014/01/01/2014/) to help you reach your goals. So today my blog is more specific. It’s some tips to help you keep that number one (most common) new years resolution: To eat healthy and/or lose weight.
1. Instead of doing a radical diet overhaul that will make you feel overwhelmed, try just changing one meal a day, but everyday. For example, instead of your egg and cheese sandwich or bagel for breakfast that you had every day last year, try fruit, oatmeal or a green smoothie in the morning. Changing just part of your day will influence other decisions you make about eating and this could be the start to making everlasting changes.
2. Don’t just say you are going to “exercise more” or “get fit” – Do something every single day that will lead to that result. Develop a habit, routine and schedule it in your day. Everyone should devote and schedule at least 1 hour a day for wellness- it does not have to be one solid 60 minute block of time, break it up if you have to. Before work, during a lunch break, or right after work are often great times for this. If you do this at the same time everyday, your body and mind will adapt and it will become easier for you to create a new habit. Focus less on the end result and more the habit forming activity that you like doing. << That is so very important!
3. Don’t set weight loss goals. Focus less on weight and more on getting healthier for life. If you are drinking or eating things you shouldn’t – linked to obesity, cancer, etc, try replacing those foods with something better. For example, try replacing soda with sparkling water or your artificially colored and flavored chips with baked homemade ones. Also, you could replace the artificial sweetener in your coffee with organic stevia extract or coconut palm sugar. You don’t have to deprive yourself if you make better choices. Also follow the 80/20 rule (or 90/10 if you like a bit more structure)- 80% of the time you eat well and make those healthy choices, 20% of the time you’re more flexible on your choices. That doesn’t mean that 20% of the time you let go of all the great choices you’ve been making, it just means you bend a little on those choices.
4. Don’t give up carbs. Going without carbs for life is just crazy and not sustainable – could you imagine not being able to eat a piece of cake ever again? Try going for the best carbs available instead- Quinoa over rice, sprouted wheat instead on white bread.
Instead of a crash or liquid diet, add one organic green drink a day before breakfast or dinner. Chlorophyll rich foods like spinach, kale, and collards blended with fruit or juiced can alleviate cravings because they provide a burst of nutrition that the typical diet doesn’t get. When your body doesn’t get what it needs nutritionally speaking, cravings continue which lead to weight gain.
Instead of going all out vegan or vegetarian which is hard to do cold turkey, vow to only eat meat that you know the source of and that is not factory farmed. Go vegetarian one day a week, and when that becomes a habit, add a second day. You can add more and become a full vegetarian/vegan or stop when it feels right for you and your lifestyle. When you go to a restaurant to eat, ask about the meat, if they don’t have a sustainable option available go for a vegetarian option. Just make better choices as often as possible.
5. When all else fails…. try one of these habits below to start and see if you can make them stick!
Drink warm water with lemon every morning (warm as in room temperature)
Ditch refined sugar
Drink a green drink every single day
Change where you shop
More importantly…don’t give up! Take it one step, one change at a time. If one isn’t working, try something else! Take small steps if something seems too big or overwhelming. Small steps are still steps in the right direction, you are still moving towards your goals. You don’t have to, nor should you worry about, taking the same or same size steps as anyone else. You are uniquely you…do what works for you!