Posted: 12/30/2014
Parkland experts offer tips to help you keep your resolutions
The new year is the perfect time to start working on the new you. Just about everyone makes resolutions to lose weight, exercise more or quit smoking. But the sad reality is that success eludes most of us and by February most of those resolutions are just memories.
A survey by the University of Scranton last year found that only 8 percent of people who made resolutions actually stuck to them. However, health experts at Parkland Health & Hospital System say there are ways to turn your resolutions into realities.
“Be creative with your goals, and remember that goals can be set any time of the year,” said Karen Frey, PhD, Clinical Psychologist at Parkland. “Don’t talk yourself out of New Year’s goals because of past disappointments, just do it differently this year.”
Maria Aviles, 35, a patient at Parkland’s Bluitt Flowers Women’s Health Center, said she has been able to stick to her 2014 resolutions to eat healthier meals thanks to the guidance she has received at the clinic. She has lost 14 pounds.
“For me it was a matter of health,” Aviles said. “I had high blood pressure and just had to do something about the way I ate and about my weight.”
She’s cut flour tortillas from her diet, eats more lean protein and has started working out and going to Zumba classes. “Once you get started and take those steps, you see results. It’s easier to keep going,” she said.
Dr. Frey urges people to focus on one or two attainable goals, and develop steps to achieve them. “Be specific about your goal and goal steps. Broad goals without time frames allow us too much room to procrastinate,” she said.
For example, instead of saying, ‘I’m going to get more exercise,’ it might be better to plan to buy a pair of running shoes by Friday, and set a Saturday start date for your 10-minute morning walks which you will do daily for the next two weeks. At that time, re-evaluate the amount of time and/or number of days you want to continue exercising.
It’s also important to tell others about your resolutions so they will hold you accountable. Write them down and put them where you can see them every day. Sharon Cox, RD, a registered dietitian at Parkland, said your goals for health and fitness shouldn’t sound like medicine.
“Start 2015 with little changes that you can live with – cook more meals, buy less processed food, buy more fresh produce, or drink more water,” Cox said. “It can be as simple as planning your meals and snacks for the week, or pledging to take a bottle of water to work each day.”
It is important to make your goals fun; try a new vegetable or recipe each week, get two to four fruit servings a day, or prepare a new meal for your family or friends.
“Know what and how much you are eating by keeping food records and reading labels,” Cox said. “If you’re eating out, ask how the food is prepared, share a dessert, or take half of a large portion home.”
To help you along, new Food and Drug Administration rules will take effect in November 2015 requiring some chain restaurants to list calorie amounts on menus for food and drinks. The rules apply to restaurants with 20 or more outlets.
One way to remember the guidelines above is to use the SMART acronym:
Specific |
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Be specific about the goal and establish a specific time frame for the steps. |
Measurable |
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How much, how often. |
Attainable |
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Make sure the steps you have set to accomplish your goal are reasonable and will help you succeed. |
Realistic |
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Be realistic about your desire, willingness and ability to reach your goals. Don’t overwhelm yourself before you even get started. Start with small “bites.” |
Timely |
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Set realistic time frames, keep your steps and goals within those time frames and review these regularly. |
As always, it’s a good idea to talk to your primary care physician before beginning a new exercise program. Persons needing information about Parkland’s Community Oriented Primary Care health centers can visit www.parklandhospital.com/locations.