Happy New Year! By now you are probably feeling guilty about overindulging in food and drink during the holidays and are ready to make a fresh start toward health. If that is the case, you aren’t alone. Gym memberships and diet clinics are always the busiest right after the first of the year. However, many times “good intentions” get sidetracked after a month or two. Don’t let this happen to you.
Good intention without action results in no change! It is better to take baby steps by making one positive behavior change at a time, than to get overwhelmed with trying to change everything at once. If you have been sedentary and have been overeating for years, don’t set yourself up for failure, by trying to change it all overnight. First start with something you are the most motivated to change. For example, if you want to start exercising, begin by putting exercise on your calendar as a regular appointment you can’t cancel. Don’t let anything get in the way of this appointment with yourself unless it is a true emergency. Start with walking down your street or on a treadmill for ten minutes one to two times a week, gradually increasing the distance you walk. Then gradually increase your speed. Your goal should be to walk 30 minutes a day, 5 days a week.
Be aware that most of our body weight is dictated by the number of calories we consume and less by the amount we exercise. A common myth is that if we work out and burn a lot of calories, we can eat whatever we want. If you want to lose weight, you not only have to eat less, you also have to eat healthy! If you want to start this year by eating differently, consider cutting out or reducing sodas, other sweet drinks or alcohol and try to drink water before each meal. Another idea is to cut back one to two servings of bread, pasta, rice or potatoes a week. Remember, small steps can easily become good habits. As you start feeling better and losing weight, you won’t want to go back to your old habits.
Most of what determines our success or failure is right between our ears! What we think about is paramount. If you think of exercise or eating healthy as “torture” or “depriving” you of your usual comfort, then you won’t be successful. Instead, think positively about what you are doing for yourself any your family. Remember, health is not a destination, it is a journey. Take it one step at a time and have a healthy, happy New Year!