FIT FOR DUTY. . .FIT FOR LIFE!

HOW TO KEEP YOUR NEW YEAR’S RESOLUTIONS Submitted by LCDR Susan Jordan, USPHS

New Year: New Resolutions?

Did you know that there are over 8 million ’hits’ on the Google search engine for New Year’s Resolutions? Whether it is for self-help books on creating and keeping resolutions or learning about the origins of them, there is certainly no short supply of products and services offered on the Internet.

With so much guidance at our fingertips, why is it estimated that nearly 80 percent of Americans who make New Year’s Resolutions end up breaking them within a couple of months? Self-help experts hold steadfast to the notion that setting goals -- whether it’s at the beginning of the year or any other time -- is still better than not setting any goals.

According to governmental health organizations, the five most popular New Year’s Resolutions are to: lose weight; pay off debt; save money; get a better job; and get fit.

Do any of these sound familiar?

Resolutions Resolved: Tips for Success

Regardless of the goal(s) you choose this new year, here are some common tips that may help you hold onto those promises throughout the year.

One of the most important, but often overlooked goal is to create a written plan. In fact in order to “have resolved” as the word “resolution” implies, one should set clear and measurable steps along the way to put these goals into action.

Also, your resolution goals should be clear, positive, and specific. For example, instead of saying “I don’t want to be lazy”; instead say “I want to join a gym and go for walks on my lunch hour.” Write down specific times for specific activities. And, sharing your plans with others will help set the stage for successful goal setting.

You may also choose to set a quantity goal that's still achievable. For instance, “I will watch a maximum of 10 hours of TV this week.” You can easily tell if you've done that. And when you accomplish it, you can modify it to 5 hours.

Most weight loss experts agree self-monitoring (tracking your progress ) whether it is keeping food/exercise records or weight, is the key to long-term success.

Another tip is to “think year round and not just New Year’s.” The new year is a natural time of reflection and looking forward to the future. The new year is also a great starting point when you may be more motivated in establishing new habits and behaviors.

The final, and perhaps most important, tip is to remain flexible. Resolutions are not accomplished in one day, so allow enough time and flexibility to hit a few bumps along the way. Finding alternatives and working these into your resolution plan is crucial in changing many behaviors. In weight loss, identifying high calorie foods and beverages can, over time, lead to successful weight change. For example, the average 20 ounce soda pop has a whopping 350 calories. Instead, bring a water bottle and go for a daily 20 minute walk. These changes will go a long way in successful weight control.

Above all, make a commitment and understand that permanent self change is very difficult, and without a written, workable, and flexible plan it is just wishful thinking.

The series “Fit For Duty…Fit for Life!” is a lifestyle-based column provided by the USPHS Dietitian/Nutritionist Professional Advisory Committee (D/N-PAC). If you have related topics of interest that you would like to learn more about in future articles, contact CAPT Jean Makie, USPHS, at jean.makie@fda.hhs.gov.

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