Feature Articles: Food, Fitness and
Holidays
Ready for New Year’s Resolutions
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension
Have you started thinking about your New Year’s Resolution? Eating healthier, obtaining a healthy weight, and being more physically active are some of the most popular New Year’s Resolutions. It’s never too early to start thinking or start acting on your resolutions. Why not begin your New Year’s Resolution before January 1st rolls around?
Start by thinking of your overall long-term goal and
breaking that into smaller short-term goals. If your goal is
to lose 20 pounds, try focusing on some short-term goals to
reach the bigger goal. How are you planning to lose weight?
If you are trying to eat healthier or be more active, then
use those as short-term goals. Maybe a goal could be to
leave some food on your plate at every meal, cut back on
portion sizes, walk 20 minutes everyday for 2 weeks, or add
strength training to your routine 3 days a week. After
meeting your short-term goal for a few weeks, re-evaluate
and revise or edit your goals. Congratulate yourself on
small successes and don’t get discouraged if you get off
track. If you don’t meet your goal, think about the reasons
why and how you could improve during the next few weeks.
Make your goals specific and don’t try too many goals at
once. Focus on one goal. Once you’ve achieved that one goal,
then you can try another goal. Most people will not see the
results they want right away and give up. In reality, it may
take 4-6 weeks to see results from being more active and
eating healthier. Healthy eating and physical activity are
lifestyle changes, not something you can do for a few weeks
or few months and then stop. Making these things into habit
can lead to long-term changes.
The goal should be something you want to do, nothing
something someone else wants you to do. Be sure to include
things you enjoy doing.
Plan ahead. For example, make a list of healthy foods to buy
at the grocery store, bring your lunch to work instead of
eating fast food, or schedule your exercise on your calendar
just like you would schedule a doctor’s appointment.
Tell friends and family members what your goals are and
allow them to support and encourage you. Encourage them to
join you when you are exercising and you can help motivate
each other. Prepare healthy meals with friends or family
members so that everyone is enjoying a healthier lifestyle.
Use a journal or calendar to keep track of your progress.
Write down healthy habits each day, such as the amount of
physical activity you did or that you ate vegetables or
fruit at each meal. Refer to your chart often and don’t rely
on your memory.
Be realistic. Everyone slips sometimes. Keep thinking
positive and get back on track as soon as possible.
Remember to talk to your physician if you are increasing
your physical activity, especially if you have any medical
conditions. Start out slowly and increase gradually.
You don’t have to wait for the New Year to start being more
active and making healthier choices while eating. If you
start now, you’ll be well on your way when the New Year
rolls around.
For more information contact contact Melissa Bess at 573-346-2644 or email at bessmm@missouri.edu.
Last update: Wednesday, January 30, 2008
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