Healthy mindsets lead to outcome of healthy resolutions

If eating better or exercising more is one of the resolutions for the new year, individuals are not alone – around 60 percent of people set New Year’s resolutions around healthy eating and movement.

TOPS Club, Inc. (Take Off Pounds Sensibly SM), the non-profit weight-loss support organization with a “Real People. Real Weight Loss.” philosophy, teaches the importance of eating right and exercising when it comes to weight loss.

It recognizes that, just like when losing weight, there will be peaks and valleys, when resolving to keep New Year’s resolutions of exercise and eating well. The most important part, is to keep moving forward every day.

While healthy eating and exercising are the most broken resolutions, the following are healthy thoughts and tactics to stay on track.

Many don’t keep resolutions past January, because the bar is set too high and people become overwhelmed with the plan they’ve set for ourselves.

While people think about what they’d like to accomplish in 2025, they need to recognize the “why.” Why do people want to eat better or exercise more? Is it to lower cholesterol? Is it to have more energy to enjoy time with family? When people know motivations, it is easier to keep reaching goals, even when feeling discouraged.

Resolutions should never focus on the outcome; they should instead focus on the journey to get there. When many are focused on losing weight, they often say they want to lose a certain amount of pounds. Instead, a goal should be adding one additional serving of vegetables a day, or exercising four times a week, instead of three.

If someone is thinking too much about the result, think about the resolution on a scale from 0 to 10. How confident is the feeling that the resolution will be reached, with zero meaning not confident and 10 meaning extremely confident?

If the answer is anything lower than a seven, consider readjusting the goal to raise the number. Set a resolution that allows to answer with a nine or 10. Once feeling confident and achieving success, set a new goal.

Food-related goals are often about eating well. Fruits, vegetables, whole grains and lean proteins, should be the main focus. MyPlate is a great resource to help balance these food groups. It’s hard to rewire thinking to choosing healthy options vs. junk or easy-to-prepare meals. Instead of thinking about the foods to avoid, think about it as replacing the food that used to be eaten. For example, while not eating chocolate cake, a person still gets to have dessert that consists of yogurt and berries. In addition, learn to listen to the body. Eating because one is hungry around a normal mealtime is one thing, but mindlessly eating chips in front of the TV, because one is bored, is another. Once full, stop and put the easy-to-grab food out of sight.

Start the new year off right, by visiting a primary physician. Have the numbers (blood pressure, blood sugar, cholesterol). The resolution could be focused on the number that needs the most attention.

When starting to exercise more often, don’t just choose a fitness regimen, pick an activity that’s desired. Exercising should not be something that is forced, but something to look forward to.

If running on a treadmill is not fun, don’t plan to do it. Try something new, like dance or martial arts. There may be some trial and error, but eventually, there will be an activity that’s enjoyed. YouTube is a great place to go — there are videos on every type of fitness activity.

Remember to start slow. Most experts recommend starting with 30 minutes, every day. If time is an issue, move for 10-minute increments, three times a day. If going to the gym for an hour isn’t feasible, just try to avoid being sedentary.

Even 10-15 minutes a day counts — and activities like playing with kids, parking farther away in the parking lot at the store, taking the stairs, and doing yard work or housework, are exercises!

Whether the resolution is centered around food or exercise, surrounding oneself with support and positivity is an important part of working toward goals. Having a buddy to meal plan or exercise with, makes the work more enjoyable and easier.

A support system also holds one accountable for their intentions.