If you want to lose weight or just get more fit this year, then resolving to do so may be beneficial to you. Just make sure you have an action plan that helps ensure your success.
A Department of Labor survey of adults asked them to identify the biggest issue that prevents them from achieving their New Yearâ€™s Resolutions or goals. The top 3 reasons identified were as follows:
1) Procrastinating 33%
2) Lack of discipline 24%
3) No game plan 19%.
Here is a specific action plan for diet and fitness related resolutions that will help eliminate these three top issues.
â—¦Find a positive support system
For some, family may be just what they need. But, if your family members are struggling with the same diet or weight loss issues as you and arenâ€™t ready to commit themselves to change, then you might want to look elsewhere. Friends may also be an option, but again if they are struggling with their own issues then you might want to enlist other help. Try finding a local support group of like-minded people, go online for a virtual support group or seek out the help of a professional personal trainer or dietician.
â—¦ Donâ€˜t put off tomorrow what you can do today
One of the biggest obstacles new dieters/exercises face is just getting started. If you continue to say â€œIâ€™ll start tomorrowâ€, then you may find that tomorrow never comes. You repeatedly push it off and before you know it another year has passed by while you remain in the same place you were before. If you promise to start tomorrow, then do it! Donâ€™t allow any other â€œpriorityâ€ to get in the way. At the risk of sounding clichÃ©, just Do It!
â—¦Start a new exercise plan slowly but remain consistent and build up on it.
Follow this example: â—¦Week 1: Walk for 20- 30 minutes just 2 times per week.
â—¦Week 2: Increase your walking frequency to 3 times per week. Add in one day of strength training. Try 5-10 exercises to target your entire body.
â—¦Weeks 3-4: Maintain the three days of walking and increase the strength training to two times per week.
â—¦Weeks 5-6: Increase the intensity of your walk sessions by increasing the speed and/or increasing the incline. If possible, walk four times per week.
â—¦Start a new diet plan slowly but consistently. Avoid labeling any foods as â€œbadâ€. Eat a variety but in moderation and include more of the nutritionally dense foods.
â—¦Week 1: Improve your hydration through your daily water intake. Try to consume approximately 2 litres per day.
â—¦Week 2: Add in one extra vegetable a day until you are eating 2-3 servings of vegetables every day.
â—¦Week 3: Include one serving of good quality protein at every meal.
â—¦Week 4: Limit starches and sweets (simple carbohydrates). Try to binge on complex carbohydrates.
The above exercise and diet recommendations give you a substantial guide plan for your first 6-8 weeks. All you have to do is implement it. Post this action plan on your refrigerator or somewhere else that will force you to look at it every day. And, mark every action on your daily calendar to ensure it doesnâ€™t get bumped by some other priority.
Also, remember that setbacks are normal and should not spell failure for your resolution. If you are following your plan 90% of the time and only 10% of the time falling off the wagon, then pat yourself on the back and cut yourself a little slack! If you find yourself starting to really wane from the plan, then tap back into what helped you initially get motivated. Donâ€™t give up. Just start where you can (even if thatâ€™s taking a few steps backward) and head toward your goal.
If youâ€™d like the help of a dietitian who can personally help you reach your goals this year, help is available. Contact via email: [email protected] or log in and register yourself at dietconsultancy.zest.md today or visit diet clinic at house no.1582, sector-18D, Chandigarh.
You can also contact me on 9872651582.