Maybe you’re an enthusiastic resolution-maker—you look at the New Year as a clean slate where you can reevaluate your habits and make some changes in your life. Or perhaps you’ve made resolutions in the past that didn’t stick, and you want to improve your odds of success this year.
Either way, Yazhini Srivathsal, MD, a psychiatrist with Banner Behavioral Health Hospital in Scottsdale, AZ, has some advice to help you make your healthy lifestyle and weight loss resolutions an ongoing part of your life.
Frame your resolution’s ‘why’ in a positive light
Dr. Srivathsal said that sometimes people start from a negative space when they are setting their goals. For instance, someone might aim to lose weight because they dislike their appearance. “When you are feeling that negatively about yourself, it is very hard to love yourself and live a healthy lifestyle,” she said. “It’s important that your goals come from a positive place.”
If you’re resolving to lose weight, consider these positive motivations:
- You want to be healthier and reduce your risk of conditions like heart disease.
- You want to boost your energy levels for better physical activity.
- You enjoy cooking and want to cook healthy meals rich in lean protein.
- You enjoy exercising and want to enhance your fitness.
Make a realistic, year-long plan for your resolution
Many people fail at their New Year’s resolutions because they start too ambitiously and can’t maintain significant life changes for long. For example, if you haven’t been exercising, it’s unrealistic to expect yourself to go to the gym every day.
Dr. Srivathsal suggests making a realistic plan by asking yourself where you want to be in a year. Once you have that goal in mind, create a plan to meet it. For example, you could set a goal to consistently go to the gym five times a week by the end of the year.
Then, you can set small steps that helps you work toward your end-of-year goal. For example, you could:
- Start the year by going to the gym twice a week
- In April, add a third day
- In August, add a fourth day
- By the end of the year, add a fifth day
“This more-realistic plan is better long-term than going to the gym every day for 15 days, burning out and never going again,” Dr. Srivathsal emphasizes.
Understand why you might be tempted to give up on your resolution
“Sticking to your resolutions requires a lot of mental strength,” Dr. Srivathsal explained. “It becomes a little easier if you understand what’s going on in your head when you get the urge to give up on your goals.”
Your brain has a primitive part that leads you to act on impulse and desires instant gratification. This part of your brain may tell you to eat a donut if you want it. However, the adult part of your brain thinks things through rationally and can delay gratification. This part recognizes that eating a donut isn't part of your healthy eating habits for today.
Your adult brain knows that everything will be okay if you don't have that donut. If you resist the urge on day one, you can use the same logic to do so on day two and beyond.
Dr. Srivathsal also pointed out that you can work in indulgent foods like donuts into your eating plan-you just can't eat them every time an urge arises. Consider allowing yourself dessert after dinner every Saturday or designating one pleasure meal each week.
View setbacks as opportunities, not failures
Facing setbacks is a natural part of any journey, especially when pursuing weight loss goals. Don't give up if you find yourself struggling to stick with your resolutions after a few weeks. If you encounter a setback, ask yourself if you set a resolution that wasn't realistic. Can you adjust it to make it more achievable?
Forgive yourself for being human, and don't let a few missteps derail your entire plan. Overcoming setbacks can often strengthen your resolve and lead to even greater success in the long run.
The bottom line
The New Year can be an opportunity to set resolutions aimed at improving your overall health. By positively framing your resolutions, creating a realistic plan and understanding how your brain views your goals, you’ll be well-positioned to make resolutions stick. Embrace the small steps that lead to larger goals and remember that setbacks are merely part of the process. If you would like to talk to a behavioral health professional about setting realistic, achievable goals, Banner Health can help.
Other useful articles
- 6 Tips to Change Your Mindset About Exercise Forever
- 5 Tips for a Successful Digital Detox
- 7 Microchanges That Can Nudge You Toward Healthier Eating
Content in this article was updated on October 7, 2024.
