If you are like many intrepid souls, you have made a couple of resolutions.
This is because the new year gives you the perfect opportunity to make a new start and improve your life. And with the inactivity brought on by the winter weather combined with the excess of food that is undoubtedly part of the holiday season, it's no wonder that health, food and fitness are at the top of most of the lists of things to do.
So, what brings you this year? Do you want to lose 50 pounds? Run a marathon or two, maybe?
Your intentions can be very good, but you know what they say about intentions.
It may be time to take another perspective of those resolutions and really make them work for you.
If you're waiting for the perfect day to start exercising or cleaning the garage, then it's never going to happen. The trick is to do something, no matter how small it is, you have to continue doing it and, in a short time, you will have achieved your goal.
Hinda Dubin, coordinator of psychosocial therapy training at the University of Maryland, Baltimore.
Action before motivation
Dr. Hinda Dubin, the assistant clinical professor of psychiatry and, in addition, coordinator of the training of psychotherapies at the University of Maryland, Baltimore, disagrees with the notion that states that motivation leads to action. When it comes to resolutions, she says, "action precedes motivation."
"If you're waiting for the perfect day to start exercising or cleaning the garage, then it's never going to happen," he said. "The trick is to do something, no matter how small, and to continue doing it because, within little, you will achieve your goal. "
Dubin also recommend making two resolutions: a physical one, like losing weight and another more spiritual, like being more good with others.
The physical goal is usually easier to measure. This explains the popularity of health and training resolutions.
"The keys are not to set high goals and not to have an 'all or nothing' mentality." Dubin said, "Do not give up if you do not get an A +, a B is much better than a D".
Set realistic goals
Most people have trouble meeting resolutions because they set them too high. This is especially true when one of the goals is to lose weight, according to Sylvia Melendez-Klinger, a registered nutritionist and certified personal trainer.
"People start saying things like 'I'm going to lose 60 or 100 pounds this New Year' and this is what just does not work for most people," said Melendez-Klinger, founder of Hispanic Food Communications, a food consulting firm in Hinsdale, Illinois."The best way to deal with something like losing weight is to disarm the process in small tasks."
For example, he said, the idea of losing 60 pounds can be very overwhelming, but the goal of losing 2 to 4 pounds in a month is really manageable for most people.
A little education will not hurt anyone. Drinking more water is an important part of any effort to lose weight, as is learning to control portions.
"This is especially important as we get older," Melendez-Klinger said. "We need less food, I like to say as a child, learn what a proper serving is, and find ways to eat that way, as such. instead using a salad plate instead of a dinner plate. "
Another way to succeed in a weight loss plan is juice, he said. Making your own juice is an easy way to get fiber and two and a half cups of fresh vegetables combined with two cups of fresh fruit is what most of us need each day.
However, the doctor emphasizes that, whatever you do, it is not necessary for you to deprive yourself. If you're going to a ball game, it's all about eating a hot dog and a soda. Small deals now and later will really help you stay on track.
Take your time
Plan for success
It's no wonder that all of these resolutions and New Year's resolutions are so popular. They are the best way to conduct a periodic evaluation, said Dr. Hinda Dubin, assistant clinical professor of psychiatry and coordinator of psychotherapeutic training at the University of Maryland, Baltimore.
If you want to keep your intentions this year, try some of these suggestions.
Sylvia Melendez-Klinger, a registered nutritionist and also certified personal trainer in Hinsdale, Illinois, said that you should write down all your goals and place them where you can see them each day, in this way, you will achieve one health goal per month.
If you want to stay motivated, find out what you respond to best, such as counting calories or counting how many items you get. Eat a variety of foods to get the proper nutrition and, of course, make use of health applications, training and websites.
"If what you eat is a disaster, no training routine can overcome it," said the doctor.
Finally you may need to have an appointment with your doctor before starting a health plan. If you want to continue training, look for a group or a class in a gym or a health club that suits your personality well. Do not be afraid to ask questions.