4 Reasons Your Weight Loss Resolution Always Fails (and what to do instead)

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You, along with millions of Americans, may set a New Year’s Resolution in a couple of weeks. According to Forbes magazine, about 40% of the population resolves to lose weight in the coming year. In theory, the epidemic of obesity that has plagued us for decades will be over by the end of 2017 if everyone sticks to their resolution. The reality is, only about 10% of people actually meet their intended goals. If you are one of the other 90%, it’s time to figure out what’s going wrong. Here are the 4 most common problems we see.

You’re not doing it for the right reasons.

Everybody’s reasons to lose weight will be a little different and that’s okay. What’s similar though, is the variety of reasons given usually aren’t compelling enough to boost motivation, at least not for very long. Common answers like, “I want to look good in a bathing suit” or “I want to make my classmates jealous at our reunion” don’t drive the motivation train very far. 89727c55b688ee61ccb2113f21a25032

If you want to take that train cross country, meeting and exceeding your goals, you will need better fuel for motivation. Dig deep and find out the underlying motivation for change. Do you want to be healthier? More active with family and friends? Feel better? When you frame your goals this way, it is more meaningful and long lasting. Usually the idea behind the goal is the perception that you will be living a better life if you achieve your goal. What does the picture of that goal look like?

It’s not enough to think of your goals, you have to write them down. Write a list and keep it somewhere within arms reach so you can pick it up, look it over and keep going, just when you feel like quitting. Some find putting copies of it on the refrigerator or snack cabinet is a nice deterrent for when a snack craving is likely to get out of control.

Your goal is too vague.

Saying you are going to lose weight this year is a good start. However, there should really be a second part of that sentence. “I will lose weight by doing….xyz”.  The XYZ can be just about anything, but it must be a reasonable, measurable goal.

Replace goals like, “I will lose 20 pounds” with goals like “I will start going for a 30-minute walk every day”. That’s something you can tangibly do every single day, and will eventually lead to your bigger goal. You can measure your success on a daily basis, and that immediate reward gives us the instant gratification we want and thrive on. You cannot measure your overall success of a 20 pound goal on a daily basis, and if you do, aaeaaqaaaaaaaagqaaaajgfjmjezn2q0lte0yzgtngriys05njg0lwe5ymu5mmu3odlmnwyou’re likely doing this for the wrong reasons. Go back to reason 1!

Pursue your goals in a step-wise fashion. Pick something small, like not eating sweets, and commit to that for 4-6 weeks. After that becomes a good habit, pick something else to add and built upon your success. If you feel like cutting sugar was too much, keep at it a little longer or modify the goal to become something more manageable. It’s fine to modify a goal as long as you are moving in the right direction. Remember, lasting success is about improving upon your lifestyle, not creating a new one that is out of line with your life.

Write your mini-goals in your calendar. Plan for the entire year.There are always improvements to be made. Don’t forget to carve out time for evaluation and refining your goals. Do this about once a month. Figure out what’s working, what’s not and the plan of action, just as you should do running a business.

You’re not prepared.

Take the time to set yourself up for success. If you want to add 30-minutes of activity to your daily routine, figure out the logistics.

What are you going to do? Is there a standby exercise, like walking that you wouldn’t mind doing? Are you bored of the same old thing? Plan to experiment with some new exercise videos at home or classes at the gym to figure out what you really like. Also consider what extra equipment, if any, you would need to get going. Don’t invest in too much if you’re not sure you will like the activity you have chosen. business-plan

When will you will do it? Look at your routine and find a reasonably easy time to add something. Most people find that getting exercise out of the way before their day really begins is their key to success. Others simply aren’t morning people, and do just fine hitting the gym after work. Either way, experiment and figure out what works best for you, even if that time varies on your day to day schedule. Just make it a priority to fit it in somewhere.

No accountability.

Most people, me included, don’t have the willpower to remain accountable only to ourselves. Internalizing your goals really just gives you permission to slack off when things get hard. You didn’t tell anybody about your plans, therefore, nobody can be disappointed (accountable-quote-molierebut you still will be).

Externalize those goals. Tell your spouse, your best friend, or all of Facebook your goal, and you will instantly feel the good pressure to keep on and meet your goals. Although your friends and family likely won’t be disappointed by your shortcomings, you are a man or woman of your word, and that means a lot.

Take the accountability one step further and have your support system become part of the plan. Maybe everyone in the family could stand to make some changes. Do it together, get a little friendly competition going. There’s a reason work and family weight loss challenges work. We are inherently drawn to the positive pressure of a win or lose situations.

Where do I start?

Having someone help you set your goals, make plan, and be there for accountability can be the key to your success. The professionals at Bordeaux Nutrition help patients with goal setting and accountability every day. Let us help you too!  The good news is, most commercial insurance policies cover nutrition counseling for little to no cost, even with high-deductible plans.

Click here to get started!

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Combat Cold and Flu Season with Good Nutrition

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This time of year, you can walk into any local pharmacy and be bombarded by “Get your flu shot!” signs and offers to “prick you quick” by your friendly neighborhood pharmacist. Getting the shot can surely help ward off some strains of the flu, but won’t protect you against the common cold. Also in making the flu shot, the CDC takes its best guess as to which strains will be active for the coming year, meaning it doesn’t protect against all strains. This begs the question “What can I do if my flu shot doesn’t work?”

The answer? Boost your entire immune system to help fight off anything that comes your way. As the immune system defends the body against bacteria and other foreign invaders, it depletes stores of essential vitamins and compounds it needs to function. Make sure to replenish your body to keep your immune system going at full steam.

Natural immune boosters

Vitamin C, as you’ve likely heard, is the king of immune boosters, and a well-marketed addition to most cold medicines. Scientific studies show that Vitamin C stores decline during times of stress and sickness, so boosting your numbers with supplements gives your immunvitamince system what it needs to fight the good fight. Most over-the counter (OTC) vitamin C supplements have only 1,000mg per dose, which is fine to maintain stores on a regular basis.  However, if you already have cold or flu symptoms, you may need to increase the dose to really knock it out. Foods high in vitamin C include oranges, red peppers, kale, broccoli and strawberries.  One serving of orange juice, kale or broccoli has about 100mg. It’s not enough to boost your immune system in one shot, but these foods are great in incorporate into your regular diet.

Glutathione(GSH), in the simplest terms, is an antioxidant. It has a numbc840d9bfab5a0a6078ae4e713168ef1eer of responsibilities in the body, including production of immune cells that attack foreign invaders in the blood stream. In order to keep levels up under stress, a person would need to eat about 10 times the daily amount normally consumed. Asparagus is at the top of the list for glutathione content, but would still take about 18 cups to get 1000mg per day. Cooking causes glutathione to break down, so it would need to be raw! During high times of stress and flu season it might be a good idea to take a supplement if you do not regularly consume foods rich in glutathione.

Quercetin is a natural antihistamine, aka natural alternative to Claritin, Zyrtec, Benadryl, etc. You heard that right! It works as well, if not better than OTC products. It helps lower the side effects of a histamine response, like itchy, stuffy or runny nquercetin-contentose. Quercetin is found in most fruits and vegetables, but are in highest concentrations in cranberries or elderberry. Stock up on REAL cranberry juice (not cocktail), and skip the added sugar if you can tolerate the taste.

 

 

Anti-microbial foods: Nature’s antibiotics

Garlic’s pungent smell illicits a response that helps clear the respiratory tract. In the GI system, it destroys the bio-film that covers and protects colonies of bacteria, ultimately Garlic Clovesdestroying them. It can also be used as a topical antiseptic. Garlic is also high in Vitamin C, supporting the immune system.

Cinnamon is an antioxidant that also has antibacterial, anti-fungal and antiviral potential. There isn’t much official undefined_wide-4e532178c3fbb65e93fc64e8a24d1b450d045834-s900-c85research on these claims, but anecdotal evidence says it all. A little bit goes a long way. A teaspoon added to your tea can help fight off those bugs, plus it tastes pretty good when you’re feeling low.

Ginger has a long-standing history of relieving belly aches, however, don’t beginger-root-benefits fooled by commercial brands of ginger ale that contain little to no actual ginger (Ahem…Schweppes). You’re better off boiling up a bit of raw ginger root to get its beneficial effects. Add a bit of honey, cinnamon and lemon juice for a powerhouse cocktail.

 

Your best defense against cold and flu season is starting with a well-rounded diet will lots of fruits and veggies.  However, there will always be that rogue bug that gets the best of you. In those cases, rest up, hydrate and try some of the natural remedies combining these powerhouse ingredients.

As always, supplements and proper dosage should be evaluated by a trusted health care professional, as supplementation is not appropriate for everyone.

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Bone Broth

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Bone broth is nothing new, yet it has regained popularity in recent years as being a cure-all for a variety of ailments. Civilizations have made brothing a common practice for generations, making the most of the inedible bones of animals. Waste not. Only when the ‘civilized’ Western grab-and-go diet emerged did brothing take the back burner. Why? Making bone broth does take time. Let’s bring it back.

What exactly is bone broth? Continue reading

Prepare Now To Start Your New Year Right

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New Year’s Day is also known as the day to start your New Year’s Resolutions. The irony here is that lots of people overdo it on New Year’s Eve as a last hoorah before their resolutions start, sort of like a bachelor party. For many, this new beginning has to do with wellness and weight loss (and cutting back on the booze). More than half of Americans will start a health and wellness plan on New Year’s Day, but most will give up before reaching their goals.

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It’s hard to successfully start something if you are not prepared. One of the best ways to thwart bad habits is to start strong, and create an action plan. Continue reading