To me, making a New Year’s Resolution is like setting myself up for failure. It’s always that “I want to lose 10 lbs, or I need to join that new trendy workout studio” or “I will write in my journal every morning.” I have learned to look at a “resolution” as trying to “re” “solve” some problem but when I take on too much or make an unrealistic commitment, it never has a successful ending.
When I became a Health Coach, I began to look at things differently. I have learned to chunk down my goals. That’s right goals, not resolutions. I try to look ahead at short-term goals that are realistic and attainable. Think in lines of the S.M.A.R.T. Goals acronym; specific, measurable, attainable, realistic and tangible and that setting some small but smart goals can make sense. For example, if you would like to lose weight before the spring or summer, beginning after the New Year makes sense. You can set goals for 3 and then 6-months while allowing for special occasions or vacations that may be planned. The goal isn’t to feel deprived or punished because you are trying to improve yourself so take it slow and steady. Also, remember that sometimes a few pounds is just as difficult to lose as a larger weight loss goal so don’t beat yourself up if you don’t see consistent movement on the scale. There are other ways to gauge your successes.
The following are some tips I share with my clients who would like to lose weight:
- Drink more water! Staying hydrated is key to staying satiated and full. It is also a way to avoid headaches and ward off cravings. Your goal should be to drink at least ½ your body weight in ounces of water daily.
- Eat breakfast! Having something in the morning to start your day is the best way to begin on the right track and to keep you from getting too hungry (hangry) as you go through your day. A filling smoothie with essential vitamins and nutrients along with some healthy fats is a great way to stay satisfied and full all morning. Click here for an example of a healthy morning smoothie recipes.
- Have a mid-morning snack! If you exercise in the morning, you will want to make your snack higher in protein to help your muscles recover after a workout. A handful of raw nuts or seeds is a perfect and easily portable snack. *I like to portion my nuts and seeds into a 100-calorie size ziplock bag to avoid the pitfall of overdoing it. Remember, even too much of a good thing can be a “bad thing.”
- Try to include a Green Juice or Green Smoothie every day! You will never be able to get the valuable vitamins, minerals and nutrients from one of these super green drinks by eating a salad or a plate of veggies. If you don’t have a juicer, you can make a fresh juice in a high powered blender like my favorite BlendTec or the Vitamix. I will share one of my favorite recipes with you here.
- Get enough sleep! Not everyone requires the same amount of sleep, but everybody does need the right amount for their own body. That could be anywhere from 6-8 hours and without it, you will not recharge your “battery” and allow your brain to be quiet. You also not allow your muscles to repair themselves, and you won’t get to shut down the machine (your body) so that it will be ready to operate in full the next day.
- Get some exercise every day! You may have a favorite class or a personal trainer. You may love yoga, pilates or taking your dog for a long walk. Whatever it is though should be a routine. Exercising just once a week isn’t enough. You should move your body and increase your heart rate at least 3-5 times per week to get the benefits for your heart, lungs, and bones. To improve your bones, you should do some weight lifting, even if it is body weight using bands, straps or dips. Your endorphins will thank you, and you will find that you sleep better and eat less when you have a workout routine. I have found that I can sometimes fight off a cold by sweating in the gym.
- Focus on eating a diet that is full of clean, whole foods with an emphasis on veggies and fruits. When you make your meals try to make at least 50% (75% is better) of your plate fresh vegetables. Protein should be just ¼ of your plate, and you should always have some healthy fats with each meal as well.
If you would like some more suggestions on how I can help you reach your goals for the New Year, please reach out to me. I am also excited to be launching a New Year Reboot to Lose Weight and Feel Great Program this year. For more information and how you can sign up click here!.
Yours In Good Health,