Liz Graham, RDN, CDCES
Liz is a Registered Dietitian Nutritionist who is passionate about providing nutrition counseling/education for kidney and liver transplant, diabetes, digestive health, heart disease, and overall wellness. She is also credentialed as a Certified Diabetes Care and Education Specialists.
Happy New Year!
Did you know that year after year the most common New Year’s resolutions focus on exercise, eating healthier, weight loss, and saving money? If you are one of those people who makes New Year’s resolutions, you probably have already started. Did you also know that studies show that less than 10% of people actually stick with their resolutions? Most Americans discontinue following their resolutions by the 2nd or 3rd week of January. As we are heading into the 2nd week of January, where are you with your New Year’s resolution? Let us help you make this year different and guide you into making S.M.A.R.T resolutions that stick!
S.M.A.R.T goals are specific, measurable, achievable, realistic, and time based. Changing your resolutions. S.M.A.R.T goals increase the likelihood you will maintain them until the goal is met.
S: Specific – Describe Who? What? Where? When? Why? – What do you truly want to focus on this year? Your goal should be clear and simple.
M: Measurable –This critical step is often left out of resolutions. How will you know when your goal is accomplished? For example, instead of saying “I want to lose weight” – how much weight do you want to lose?
A: Achievable – How attainable is this goal? Maybe you want to lose 25 pounds, but losing the 25 pounds in 2 months might not be realistic. A realistic goal for weight loss often is losing about 1-2 pounds per week for men and 0.5-1 pound per week for women.
R: Realistic - How realistic is this goal? If you feel short of breath after walking 2 blocks, don’t make your resolution to run a marathon by the end of the year. Start with something achievable like working up to walking a 5K.
T: Time based – a deadline gives you something to work towards. Remember, it can take up to 30 days to form a habit and make your goal a routine. Stick with it and don’t punish yourself or give up if at first you don’t succeed.
In conclusion: Instead of making your resolution of “I am going to lose weight.” Make it a S.M.A.R.T goal. For example, “I am going to lose 10 pounds over the next 3 months” or instead of “I will work out more” try “I will work out 3 days per week by walking for at least 30 minutes over the next 6 months”
If you need a little extra help and motivation to keep those healthy eating and exercise resolutions this year, reach out to your Sodexo Wellness and Nutrition Registered Dietitian.
The Sodexo Wellness and Nutrition team of registered dietitians will be posting regular health tips to keep you and your families healthy during these trying times. We will focus on the areas that the CDC and other health experts are recognizing as special areas of importance to stay well. We encourage you to share these tips on nutrition, physical activity, stress management, sleep, food safety and overall well being with your loved ones. Remember, a strong body has a much better chance of fighting off this microscopic enemy.