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Resolution tips to keep you on track

shutterstock_169613255We’re about a week into 2014, so I thought it would be a good idea to see how everyone’s resolutions have been going. Good, I hope!? I’ve noticed that a lot of resolutions people make revolve around wellness. Losing weight tops the list of the ten most popular resolutions along with staying fit, quitting smoking, spending less, getting more organized and spending more time with the family.

About 45 percent of Americans make New Year’s resolutions, but less than 10 percent actually succeed in achieving their resolution or goal. Unfortunately, resolutions tend to be abandoned quickly. Why is that?

  1. Too vague. More specific goals tend to result in more successful outcomes. General goals are hard to grasp and usually result in loss of interest. Analyze what you are really trying to accomplish and break it down into more specific goals. Instead of “I will drink more water,” try, “I will keep a water bottle on my office desk, in my car, on my nigh stand and drink at least eight cups of water a throughout the day.”
  2. It can be lonely sometimes. While personal goals are… personal, but the effort to reach that goal does not have to be. Studies show that the more you share what you are trying to accomplish with others, a support network, family, friends, etc. the more successful you will be. Friends and family can support your efforts to achieve your resolution. Workout with a buddy, go running with your neighbor find a “team” that will motivate you.
  3. You lose track. As tedious as it sounds, keeping track of your efforts does help.  Whether they are food journals, or fitness trackers; pedometers that track how  many steps you’ve taken in a day or an app that lets you know how many hours of sleep you’ve gotten, can help hone in on areas you want to work on. In addition, it keeps you accountable and well… on track!
  4. Forgetfulness. People who are reminded of their goal on a consistent basis tend to be more successful in achieving those goals. The best thing to avoid losing focus of your goal is to write it down. Make yourself several notes with your goal written on it and post these all over your house; on the bathroom mirror, on the refrigerator and pantry door; in your car, etc. Make yourself a bookmark and keep it in your favorite book; write it as a screen saver for your computer, tablet or phone. Tell your friends and family. If your goal is to drink more water for example, you can easily program your phone, computer or table to make a sound every hour as a reminder to drink water. If your goal is to get more physically active, carve out time in your calendar (write it in) to do just that. 
  5. No reward system. Good deeds should be rewarded. If you reach a milestone along the way to your final goal, do something good for yourself (do not reward yourself with food). Buy a book, enjoy a massage, take a day off work, etc. Do something that will create a positive feeling. It’ll keep you  motivated. 

Above all, when making resolutions try to focus on ONE behavior change. Trying to change too many things at once is NOT a strategy that will lead to success. Good luck to you and a happy 2014 to all!

About Julia Salomón MS, RD, CD

Julia is the corporate dietitian at Affinity Health System and also a nutrition educator. She works at various sites throughout the organization working with Affinity’s employee wellness program. She earned her Master’s degree in nutrition science from the University of Wisconsin-Madison in 1996 and became a dietitian shortly thereafter. Julia has worked on several nutrition projects abroad as well as domestically. Before joining Affinity Health System in June of 2011, she worked as a college dietitian and later in the school nutrition field. She has earned certificates of training in adult and childhood weight management. Julia has a special interest in nutrition, public health and wellness.

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