New Year’s Weight Loss Resolutions:7 Ways To Make Them Stick

-By John Fairchild, CPT, Nutritionist ADA, Liberty Lutheran Employee Wellness Coordinator/Wellness Works

What happened to last year’s resolution? Are the pounds still there? Did you happen to inherit some more? If you find yourself in one of these situations, you are among the many others who vowed to do it right. Many new resolutions are the same as previous years. Success starts like a thoroughbred race horse out of the gate but peters out over the course of the long track. Start this year out on a positive note and follow these tips to help you stick to your resolution of losing weight.

1. Look internally to understand how you gained the excess weight. Create awareness to internal and external forces that triggered the lack of exercise or the lack of controlling your caloric intake. A journal of daily activity, exercise and caloric intake will help you understand how you got yourself in this dilemma.

2. Why do you want to lose weight? Is it for better health, self image, confidence, increased energy, a certain social event or just because everyone is telling you to? Write the reasons down and visualize obtaining your goal. Be specific in writing down your goals. Just saying “I need to lose weight this year” might not be the best way to help you reach that goal. Saying, “I want to lose 15 pounds in 8 weeks” will have a greater psychological effect toward your progress.

3. Does it fit into your lifestyle? Know that some changes will have to be made. Are these changes possible for you to do on a long term basis? The best changes are those that replace or counter an old habit. You may have to come out of your comfort zone to change some habits. Can you handle those changes?

4. Planning and preparation. Actions need a lot of preparation. What will you need prior to taking action? Is it learning about shopping for products that are lower in calories or will it entail getting up earlier to make breakfast and to pack a lunch?

5. Make it a high priority. If you do not position it as an important goal you might let other errands get in your path. Let everyone know what and why you are changing. Support from others will guide you to stay on the right path. Commitment to your resolution will allow you to take the proper actions and allow them to continue.

6. Measure your progress and be persistent. How are you tracking your progression? Keeps a spreadsheet or a journal stating the progress you are making with your new changes? Remember to enjoy other benefits you will receive by eating healthier and exercising. Weight loss may not come as quickly as you would like but remember these small changes will eventually lead to a better you.

7. Learn from setbacks and then move on. You are bound to slip up or have a lapse from time to time. Learn from these slip ups and figure out how to overcome the same situation as it may occur again. Try not to justify behaviors by good reasons for your bad habits.

Following these tips will help keep you on the right path toward your resolution. If you can find the right combination of small changes that work for you, you will find it easier to maintain or lose that weight. Wouldn’t it be nice to avoid another resolution to lose weight next year?

Additional online resources to check out:

Click here for a great resource that helps you track what you eat and count calories

Click here for free weight loss programs

Liberty Lutheran is committed to the health and wellness of its 1100+ employees and thousands of individuals and families it serves each year. Incorporated in 2001 and headquartered in Ambler, Pa., Liberty Lutheran, with locations across Pennsylvania and combined service history of 300 years, faithfully provides vital resources to more than 61,000 individuals and families facing life-changing situations. These individualized services include independent and personal care, skilled nursing, rehabilitation, hospice care, in-home supports, wellness services, children and family services, integration services for immigrants and political refugees and disaster response. Liberty Lutheran’s team of dedicated employees serves individuals and families through their family of services in Pennsylvania, including Artman, Paul’s Run Retirement Community, Liberty at Home, Lutheran Children and Family Services, Lutheran Congregational Services, The Hearth at Drexel (formerly Mary J. Drexel,) and The Village at Penn State. www.libertylutheran.org