New Year’s Resolutions Nutrition Success Guide
Who’s OVER 2020 and ready to starting thinking about the next year? I know I’m raising my hand high! The most exciting aspect about starting a new year is the chance to feel like we can start over on our journey towards goals or resolutions we wish to achieve. It’s the perfect time to start fresh, get motivated and make some changes.
This New Year, set the right resolutions for you. Goals like “lose weight” or “get in shape” are so broad that they don’t indicate where to start. More successful goals are specific and realistic. Visualize your end goal and brainstorm the steps needed to achieve that goal. “Lose weight” now becomes “eat a non-starchy veggie at dinner daily” and “get in shape” may start as “take one cardio class every week in January.” Simple goals such as these prevent overwhelming feelings and are buildable. Once you’ve been consistent with your initial goal, take it to the next level: “take TWO cardio classes every week in February.”
Not sure where to start? Here is a list of examples of practical, achievable wellness goals. Find the goals that resonate with you and pick 2-3 for the month of January, building each month. Consistency is everything!
Diet:
Eat a balanced breakfast every morning with protein and fiber
Make dinner at home _____ nights per week
Limit alcohol to _____ nights per week
Limit dessert to _____ days per week
Have a protein at _________ (breakfast/lunch/dinner) daily
Eat a non-starchy veggie at _________ (breakfast/lunch/dinner) daily
Drink ____ ounces of water daily
Meal prep lunches ____ days per week
Consume ____ servings of fruit per day
Exercise:
Walk ___ minutes daily
Walk ___ thousand steps daily
Take a cardio workout class ___ days/week
Take a strength workout class ___ days/week
Jog ___ miles per week
Most importantly, don’t give up. If you’re having a hard time consistently hitting the goals you’ve set, then you need to reassess. It’s possible that you’ve set too many goals to work on OR you’ve skipped ahead in steps. Remember that no goal is too small - we all need to start somewhere!
Consider finding an outpatient registered dietitian to help you achieve your nutrition goals in 2021 and beyond! Best holidays wishes to you all!
Kylie Gearhart MS, RD-AP, CDN, CNSC