By Lois Fahey, RD, LD, CNSC
Staff Nutritionist

It’s that time of year again… time for New Year’s resolutions. Time to hit the reset button after months of overindulging and perhaps under exercising.

A New Year’s resolution, in which a person resolves to change a behavior or habit to accomplish a certain goal, is a common tradition in the western world. Losing weight or exercising more are two of the most common resolutions. While admirable goals, most of us fail. Two-thirds of us are overweight or obese. The ‘average’ holiday weight gain is approximately one pound, according to one study in the New England Journal of Medicine. This may not sound like much, but this contributes to the average one- to two-pound annual weight gain that occurs in most adults.

How can we be successful in our resolutions as greater than half of all resolutions fail?

1. Pick the right resolution and make it specific. For example, “I want to lose weight” is not specific, but “I will lose 10 pounds in 3 months” is specific.

2. Make it realistic. “I am not going to eat ANY junk food” is not realistic. Planning on eating one dessert a week and sticking to fruit or one square of high-quality chocolate the other days is realistic.
“I will exercise more” is too general. Perhaps “I will do some form of exercise I enjoy 4-5 times per week” is more realistic.

3. Hold yourself accountable. Research shows that people who lose weight (and KEEP IT OFF) hold themselves accountable by regular weigh-ins, keeping a food record (pen and paper or an app like My Fitness Pal – either works!) or by enlisting the support of others. A buddy with a similar resolution is ideal, increasing motivation and enjoyment.

4. Reward yourself for your perseverance with (low/no calorie) things like a manicure, new workout gear, or a movie.

5. Be gentle. Slip-ups happen; keep moving forward. Opinions vary on how long it takes to form a new habit. Is it 28 days? 300 days? It depends. Some habits are easier to form than others, and some people incorporate new behaviors more readily.

Here are some ideas. Try substituting a bad habit with a good one:
• Popcorn instead of chips
• Walking after dinner vs. watching TV

Set yourself up for success – ask whomever does the grocery shopping not to buy ice cream for a while, as you get going. Keep trying different strategies, and see what works for you!

Resolve to try; resolve to change.