The New Year often starts with resolutions – we resolve to lose weight, exercise more, eat healthier, or sleep more – but, change is hard. Where do you even begin? We’ve got you covered! Here are our favorite tips for achieving success with your goals:
- START SMALL: Small Changes Every Day = Big Results Over Time.
Setting a goal that’s too aggressive can quickly become overwhelming. Think about a diet plan you can commit to and do it every day. Yes, it might be great to get to the gym for an hour at a time, but maybe you could start with a 10-minute walk before you sit down at your desk. Think your diet needs an overhaul? Start by eating an extra full-cup serving of vegetables or fruits with your dinner. Once you establish a baseline routine, you have something to build on.
- GET ACCOUNTABILITY: There’s power in partnership.
First of all, be accountable to yourself by writing down your goal and making it visible (post it on your fridge or your computer) so it serves as a daily reminder of what you want to achieve. Commit publicly – let friends and family know your intent, in person or even on social media. Enroll a buddy who has a similar goal so you can do it together and support each other along the way. Make gym dates – you’ll be less likely to blow off a workout if you know someone is relying on you to show up. HMR weight loss is the ideal way to get accountability.
- FIND ANCHOR HABITS: Link the new behavior to something already routine.
What better way to build in a new routine than to tie it to a something you already do? While you wait for your morning coffee to brew, blend up a filling shake to put in a travel mug for the commute into work. Each week, when you do your grocery run, re-work your shopping list to include a greater variety of fruits and vegetables, and then prep them when you get home, so you’re ready for the week. Make it a rule that you only watch your favorite shows on the treadmill. Love podcasts? There are literally thousands to choose from on every topic imaginable. Pick a good one for your next walk!
- BE CONSISTENT: A slip-up is not a failure. The key is to get right back on track.
Once you commit to building a new routine, consistency is the challenge. Rather than cross your fingers and hope for the best – look at the upcoming week and schedule it in, ideally at the same time every day. Different research says that it can take anywhere from 21-66 days to establish a new routine, so the bottom line is that it’s going to take some time but getting off to a strong start helps as fast weight loss is better than slow weight loss. It’s definitely a commitment, but it won’t feel so challenging forever – eventually it will become more automatic, and along the way, don’t fall into self-defeating “all or nothing” thinking.
If you’d like to learn more about permanent weight loss, please feel free to call us or schedule an appointment with Dr. Isaacs using the online booking tool on this website.