Did you make a new year’s resolution to lose weight? How’s that going? It’s March and time to weigh in.
Chances are, you have stopped exercising and resumed poor eating habits. But your resolution doesn’t have to fail! It is common for people to unknowingly sabotage themselves by being overzealous and not being clear on their goals.
Too often people begin the new year with a drastically altered diet and an intense workout regimen including several hours of daily cardio. By the end of the month, they have exhausted themselves both physically and mentally to the point that they no longer have the motivation to adhere to new healthful habits.
This can be compared to the novice marathon contender who full-out sprinted during the first mile, rendering him or herself unable to complete the lengthy 26.2-mile course. Just like training for distance running, losing weight is a process anchored by clear goals that are achievable. It’s a process that is best completed with baby steps. Your initial steps toward improving your diet and exercise routine might involve the removal of one unhealthy item from your usual intake (e.g., refrain from drinking pop) or the addition of one healthy item (e.g., any raw vegetables) to your lunches.
And even though it is important to have a solid long-term goal, say, losing 20 pounds in order to look svelte in your bikini this summer, making a simple, easily achievable weekly goal can generate quick and obtainable joy, satisfaction and continued motivation — because who doesn’t like reaching their goals, right?
For example, week one you might drink three additional glasses of water per day, and that’s it! If you succeed in your week one water goal and you think you can handle consistently drinking the added water with no problem, you can move on to setting an additional goal for the following week. This time (if you are one to consume a lot of fast food), maybe you elect to replace one meal during the week that would normally be fast food with broiled fish, along with your favorite veggies on the side. If you again succeed that week with replacing one fast food meal while still drinking extra daily water, then pat yourself on the back and make a new week three goal! It’s that simple.
You may be asking why this approach isn’t very popular, and the answer is that people yearn for quick and easy solutions that rarely translate to long-term success. So instead of making drastic changes to your diet and exercise routine, make your new goal of losing weight attainable and sustainable by taking it week by week, day by day, step by step. One baby step at a time.
Mark Gottschlich is a medical student at the Heritage College of Osteopathic Medicine. Email Mark if you have general questions about health and wellness at gg617012@ohiou.edu; call your physician for personal or illness related concerns.
