Go For It: Setting a New Year's Resolution

By: Mary Lou Perry, R.D., M.S., CDE

Nutritionist for the University of Virginia's Heart and Vascular Center

In the next week or so, about 100 million Americans will venture down a well-traveled path paved with bold and often quickly conceived New Year's resolutions. The top 3 contenders: weight loss, getting more exercise and quitting smoking.

While most people assume New Year's resolutions are forgotten almost as quickly as they're made, a report in the Journal of Clinical Psychology found that's not true. Researchers found that people who resolved to make a positive change in their lives through a New Year's resolution are ten times more likely to make those changes than people who want to make a positive change but don't make a New Year's resolution. When resolvers were compared to nonresolvers, some real differences emerged. Adopting the thinking of a successful resolver increases the likelihood that by the end of 2008, you can look back and say, "I did it!"

What separates successful resolvers from non-resolvers?

 

1. Successful resolvers write their goals down.

Journals, food diaries and to-do lists are extremely important in any weight loss, exercise or behavioral change plan.

2. Successful resolvers remove temptations.

Complete an inventory of your kitchen and, if need be, clean house. Rid your kitchen of empty-calorie snack foods, such as cakes, pies, cookies, chips and crackers. In their place, fill your pantry and refrigerator with healthy items such as in-season fruit, Wasa bread, sugar-free Jell-O, non-fat cottage cheese and vegetables.

3. Successful resolvers are clear about what they want and are ready to make the change.

One motivational expert proposes a 1-3 system to set the road to success: one "what" and three "whys". The what is your resolution. Then come up with three reasons why you want it. This will be very personal, such as increased self-esteem, breathing better or lower cholesterol.

4. Successful resolvers seek out support.

You don't have to go it alone. Tell your friends and family what you want to accomplish and how they can help you. Find a support network of individuals who are trying to accomplish the same thing you are.

5. Successful resolvers use positive reinforcement.

The road to change is long, and small successes should be celebrated. Set up a reward system. If you've had a great month of continued workouts, for instance, treat yourself to a massage.

6. Successful resolvers believe they can change and know how to write great goals.

Believing you can accomplish a goal is critical. And just as important is setting a goal that's realistic, measurable and specific.

Consider this goal: "I will be healthier". While it's a realistic goal, it's not specific, and there's no way to measure whether you're meeting the goal.

Compare it with this goal: "I will eat five servings of fruits and vegetables a day, walk 30 minutes a day three to five times a week and limit meals at McDonald's to once a week." This is a goal that's realistic, measurable, and specific.

So as you start thinking about 2008 and wonder if you should have a New Year's resolution, take some tips from successful "resolvers" and start today!