Do you set NY Resolutions? I tried back in 2016. Just before the ball dropped and we toasted champagne I wrote my goals on a cocktail napkin nearby. Needless to say, I lost it three days later.
I’m not a huge fan of New Year's resolutions, and I’m not the first to say it.
While well-intentioned, it is estimated that less than 10% of resolutions actually work. In fact, an estimated that 80% of people give up their NY resolutions by the beginning of February!
Some of the reasons for this are:
Not truly ready to make a change. We call this the pre-contemplative stage in the trans-theoretical model (ie. Stages of Change)
Our resolutions are too far-fetched or unsustainable. Simply put, they’re just not realistic and therefore not sustainable
Your plan is not specific and attainable, and can easily fall through the cracks
We don't make it a habit. I’m very much guilty of this when it comes to taking my supplements!
We don't have a support system to help encourage us and make us accountable
We don't document the GOOD, the little wins! So we don’t think we’re making any progress
So does that mean that you should throw away all your health and wellness goals?
Of course not!
But I do have a few suggestions to help you with your journey
First and foremost, you don’t need a new year to create positive changes in your life. Point blank. Full stop. I really do think it just creates this unnecessary amount of pressure on someone to attain their goals, when we know that so many of them fail! Life happens! If you set this unrealistic goal that you’re going to lose 15 pounds in two months, or go from working out once a week to four times a week the more guilty you’ll feel when, well, you don’t.
Set a different end goal! Instead of writing vague goals like: “I want to create a healthy habit with food”, try something more along the lines of: “this year I’m going to honour my hunger cues and fullness cues, by eating more slowly, accepting AND/ OR rejecting leftovers when I feel too full, incorporating the 4 x 4 breathing technique prior to starting a meal”. You might also consider working with an RD who understands the principles of IE! On the contrary, if weight loss is your goal instead of setting an arbitrary number you want to reach, you might set goals like this: “This year I’m going to aim to eat a minimum of 20 grams of protein at every meal to help keep me satiated between by next meal and snack. I’m also going to bump up my fibre intake by incorporating more fresh or frozen berries at breakfast, and legumes at dinner”. Again an RD can help you with weight management.
Focus on FOODS not FADS: Activated charcoal isn’t sexy, neither is celery juice cleanses. What’s healthy is tasty and nourishing food! It’s easy to fall into the fad trap, but I know you’re smarter than that! If something sounds too good to be true, it is. 12,000 years ago hunter and gathers didn’t need butter coffee and collagen powder to survive. They survived off of lean meat and fish, seasonal berries and more deliciousness. Generally speaking, it’s always better to get your nutrients from foods, however, certain nutrients like Vitamin D3.
In summary, this post isn’t to deter you from setting goals for the new year. I think it’s great! Just try not to put so much pressure on yourself to achieve a certain goal in 2021 because you said you would. If we learned anything in 2020 it’s that so much can change so quickly, and the last thing you need to feel on top of everything else is guilt.
If your goal is to simply drink more water, I applaud you (that’s my goal!)
Yours in Health,
