With two out of three months of the first quarter passed, and one week into the last month, now is a great time to evaluate your New Year’s resolutions! If you’ve fallen off the bandwagon, don’t despair. You are not alone. Many Americans attempt to live healthier lifestyles beginning January 1 of each year. And unfortunately, because people tend to want immediate results and have skewed expectations, they don’t get past the “action” stage of their goal setting.
The biggest problem in reaching success lies in setting goals too large…or those that require too big of a behavior modification. Baby steps are a better, more sustainable route to success.
For your health’s sake and to help you get back on track, I will review several key components to successful wellness goal achievement.
First, diet alone strategies have a 98% failure rate when that is the only adjustment you make. In other words, don’t buy the latest diet fad book.
Secondly, don’t go for an all or nothing approach to training or nutrition. Many folks err by making BIG changes to their diet which makes the lifestyle too difficult to sustain. Don’t set yourself up for failure.
Third, avoid a focus on a specific nutrient, like high protein, or limiting food variety. That means no carbs or eating the same basic foods over and over will certainly lead to goal failure.
And while we are on the subject of no or low carb diets, let’s get educated for a moment. First of all, it’s PROCESSED carbs that are not your friend. Real food carbs from whole grains, fruits and vegetables ARE your body’s friend. Why? Your body requires serotonin to maintain your mood and motivation. Serotonin acts as a neurotransmitter in the brain. To make a long story short, when blood glucose levels are low (as they WILL be if you are avoiding carbs!), that means less serotonin. Serotonin impacts your mood, sleep, muscle contractions, sexual desire, appetite, memory, learning, social behavior, temperature regulation, etc. Get the picture?
So what is the best approach? It’s one that emphasizes moderation and intelligent eating choices. Begin by making moderate adjustments–like reducing the amount of empty calories you eat that comefrom processed sugars, carbs and alcohol. Then, add moderate amounts of physical activity. Continue making these small changes. Increase fruits and vegetables. Alter fat intake by reducing saturated fat intake and replacing it with essential fats. Last, put a little more time into your grocery list and meal planning and you will be rewarded with BIG changes in your health long term.
For more ideas, see my earlier blogs on small steps to big changes.
Have a blessed week. Lift strong, be healthy.
