It’s the New Year, and that means it’s time for all kinds of resolutions. If you’re like a lot of us, you may have made a new year’s diet resolution, a specific weight loss goal, or one that’s related to generally improving your health.
I’ve made a new year’s diet resolution too. I’ve been fighting the battle of the bulge for longer than I care to admit. I’m also a type 1 diabetic, so that means I have a few other issues that can make weight loss challenging. But, things are looking up. I’m motivated, and I’m getting an artificial pancreas soon. I’m hopeful that I can meet my health goals more easily with that.
Setting goals is something I’m good at. But I’ve not always set goals in relation to a new year’s diet resolution. That’s rather antithetical, but this year I’m going to break down my weight loss goals into small chunks.
With that in mind, The Awesome Muse turned to Merilee Kern for some tips about how to achieve your new year’s diet resolution. She offers these 5 tips for how to lose the weight and keep it off.
]Check out these 5 tips to help you meet your #weightloss goals.
5 Ways to Achieve & Sustain Your New Year’s Diet Resolution –
A guest post by Merilee Kern
1. Map out specific goals & timeframes
You are far more likely to achieve your diet resolution if you spend a few minutes thinking it through. Sit down at your desk and dedicate even just ten minutes of your life to strategizing your resolution. Put pen to paper or, better yet, send an email to a friend or family member and make a list of the things you’re going to do to change your weight. Simply stating that “I’m going to lose weight” is not nearly specific enough, but it makes a good headline at the top. Write down a date when you will achieve your first goal. This date should be in the near future–one month is a good bet.
Have you set realistic goals to #loseweight? It helps if you map them out and write them down.
Set realistic weight loss goals
Now, make a specific, realistic goal. Most experts agree that you’re most likely to succeed if you don’t starve yourself, and plan on losing one to two pounds per week. In fact, setting a modest goal — say, one pound per week — can spare you a lot of hunger and stress. You might even forget you’re on a diet! Suppose you choose 1.5 pounds per week and a one month goal date: your goal will be about six pounds. Piece of cake (so to speak)! Put your goal and goal date on your calendar (e.g., “Weigh 150 pounds” as an entry for January 30).
Write down your weight loss goals
Go back to your piece of paper, or email. Under your goal and goal date, write down the word “food.” Ask yourself: what exactly is your eating plan? Are you going to follow a particular diet? If so, when are you going to start? Your answer should be “right now.” Don’t be afraid. This is going to be great! If your diet requires that you purchase something or register on a certain website, go do that right now! What about exercise? What specific days and times will you commit to exercising? Who will you exercise with? If possible, call a friend now and set something up.
Review your resolution plan frequently as you work your way toward your goal. When your goal date comes, call a friend to either brag about your achievement or confess that you didn’t achieve it and tell them what’s going to be different for the next goal date. Now, sit down again (pen to paper, or fingers to keyboard) and set a new goal date and goal. Keep going!
2. Set up financial incentives
After you’ve written out your specific goals and dates, your best bet is to build a little structure into them. Enter: prizes and rewards. A significant amount of academic research shows that you are much more likely to achieve your resolution if you include a double financial incentive — i.e., money to lose if you fail and money to win if you succeed!
Did you know that tying your weight loss goal to a financial incentive can help you meet your goal?
The reason money works better than the natural motivators of vanity and health is that money can be tied to specific, measurable goals and deadlines. In other words, financial incentives help prevent procrastination by establishing a firm start date, and help prevent quitting by establishing a firm goal date. Financial incentives also make weight loss a lot more fun and exciting by transforming the process into a game.
According to a recent Mayo Clinic study on weight loss, participants who received cash incentives were more likely to stick with the weight-loss program and lost more weight than participants who received no incentives. Find your incentive when you bet on your weight loss with a HealthyWager from HealthyWage.
There are highly effective, proven tools and resources available online for setting up financial incentives. For example, HealthyWage allows participants to make various kinds of personal weight loss “bets” and win payouts up to $10,000. The double financial incentive is an incredible motivator and source of structure that most winners say is indispensable.
3. Do one thing at a time
Trying to stick to more than one resolution creates a willpower diffusion that is almost always a recipe for failure. Your weight loss resolution requires time, planning and lots of action items. The winding road from plump to sexy is made of many cobblestones that you have to lay down one at a time with lots of small, frequent decisions (e.g., “this morning, I am going to skip that second donut”). With all the good judgment and will power those little decisions require, you simply won’t have the time and energy for your other resolutions, too. You’re booked solid! If you think your weight loss resolution isn’t that big of a deal, you might be off track.
4. Tell everyone about your weight loss goals
Or, at least tell a few friends or family members about your endeavor. If you’re not willing to tell someone about your diet resolution, you might not be committed enough to succeed. When you tell other people about your plans, a magical thing happens. You know that your supporters are waiting to hear news of your success, and you don’t want to let them down. Some researchers believe that the social element is one of the most powerful tools in your arsenal.
Plus, it’s important to have support — i.e., people to brag to when you succeed; people to talk to when you feel like overeating. Talking is a great antidote to a desire to binge or eat things that could get in the way of your success. If you’re really determined to achieve your resolution, you should consider taking the social element even farther. Try writing a blog about your progress. Not only will your readers help keep you seriously accountable, but you may discover that being a great teacher is one of the best ways to learn and improve your own success.
5. Seek fellowship with accountability partners
When you tell people about your diet resolution, be on the look-out for a dieting partner (or group of partners). When you work on your diet resolution with a buddy or group of friends or family members, you are even more likely to accomplish your goals. You get all the benefits of accountability plus the comfort and fun of knowing there’s someone waiting for you to exercise, compare food and restaurant experiences, and share the ups and downs of dieting. According to the American Psychiatric Association, “Enlisting family and friends in the effort may help.” One study shows that participants who do a weight loss program with friends are more than twice as likely to keep their weight off than those that try to do it on their own.
Sign up to join a weight loss challenge with your friends.
About Merilee Kern
As a branding pundit, wellness industry veteran, consumer health advocate and influential media voice, Merilee Kern spotlights noteworthy marketplace innovations, change makers, movers and shakers. Also a two-time fitness champion, her ground-breaking, award-winning “Kids Making Healthy Choices” Smartphone APP for children, parents/caregivers and educators is based on her award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids.”
You may also enjoy reading:
If you’re working hard to achieve your new year’s diet resolution and other weight loss goals, you may enjoy checking out some of our other great health and wellness content.
The struggle to lose weight is real, right? And sometimes you can be so good about being on your diet, and then the next day you just have to have a cheat day. That’s okay. Don’t beat yourself up about it. It happens to a lot of us.
Speaking of cheat days, the holidays and special occasions are hard! We’ve got some great tips on how to avoid overindulging when you’re celebrating from Cristy “Code Red” Nickel.
There are also a lot of different diets out there. One that I’ve seen benefit from is a Low-FODMAP diet. There are some great benefits to eating at low-FODMAP diet.