Nutrition Resolutions

YOUNEW YEAR NEW

BY COURTNEY HAMMONS BUTTS BY COURTNEY HAMMONS BUTTS

An estimated 41% of Americans make New Year’s resolutions, most of

which center around health-related goals. However, only 9% feel they are successful in keeping or achieving them. Why is it so challenging to stick them. Why is it so challenging to stick with New Year’s resolutions? It may not be related to goal-getters discipline; it be related to goal-getters discipline; it may be that the resolution itself isn’t SMART enough.

Setting a SMART goal is a way to guide your resolution to be more Specific, Measurable, Achievable, Relevant, and Time-bound. Defining these parameters ensures that your goal is more achievable over time.

Popular health-related New Year’s resolutions

Lose weight Eat healthier Exercise more Be healthy These are great goals, but they need to be SMART. They do not define what “healthy” means. There are no actionable words. It is not specific, and it does not set a deadline. Before setting your SMART goal, take some time to define the why behind the goal.

Define the “why”

If your New Year’s resolution is to lose weight, first figure out why you want to lose weight. Then, ask why this resolution is important to you, what you will gain by achieving this resolution,

Lose weight Eat healthier

Exercise more Be healthy These are great goals, but they need to be SMART. They do not define what “healthy” means. There are no actionable words. It is not specific, and it does not set a deadline. Before setting your SMART goal, take some time to define the why behind the goal.

Define the “why”

If your New Year’s resolution is to lose weight, first figure out why you want to lose weight. Then, ask why this resolution is important to you, what you will gain by achieving this resolution, and if this resolution aligns with your and if this resolution aligns with your core values. Some examples are: core values. Some examples are: Increased confidence Increased confidence Improved relationship with food Improved relationship with food Longevity Longevity Decreased medications Decreased medications Prevention in disease Prevention in disease Increase activity with family Increase activity with family members members

Now that you clearly understand Now that you clearly understand your “why,” setting your SMART New your “why,” setting your SMART New Year’s Resolution will be easier. Here Year’s Resolution will be easier. Here are three ways to set yourself up for are three ways to set yourself up for success in 2023: success in 2023:

Make your New Year’s Resolution SMART

If your goal is to lose weight by eating healthy in 2023, apply the SMART method to make the resolution more attainable.

Specific

Making your New Year’s resolution specific applies a clear focus to your efforts. It answers who, what, when, where, and why. Do you want to change the number on the scale, or do you wish to change your body composition–focusing on adding lean muscle mass and decreasing fat mass?

Measurable

You want to track your progress toward your goal. Make it measurable–define how much or how many. How will you know you have reached your goal?

Achievable

Your goal should challenge you, but it shouldn’t be impossible. Have you attempted to lose weight before? If you did, what was successful and what was unsuccessful? Keep that in mind when creating your resolution. Be realistic. Don’t set an overly ambitious goal you know that you cannot achieve.

Relevant

This is the point where you need to reference your “why” again to ensure your resolution aligns. Is your goal important to you? Or is it a goal you need or even want to achieve? Will it bring you closer to your overall goal?

Time-bound

The deadlines you set for your SMART goals will prevent less critical tasks from getting in your way and hindering progress. You’ll be able to keep your priorities straight when you have the sense of urgency that comes along with a deadline.

Focus on SUSTAINABLE change

It’s great if you achieve your New Year’s resolution, but it’s even greater if you can sustain it. A sustainable rate of weight loss is half a pound to two pounds per week, which equals about pounds per week, which equals about two to eight pounds per month. So if your New Year’s resolution is to lose 30 pounds in a month, this is an unrealistic

and unsustainable goal. Instead, 30 pounds in 4 months is a resolution that has the potential to be achieved and sustained over a more extended period. Often, individuals begin a new fad diet for their New Year’s resolution as a tactic to decrease weight. Unfortunately, fad diets offer fast unsustainable results with restrictive eating plans. In addition, a fad diet is often difficult to adhere to for a month, much less a year. Instead of adopting a drastically new way of eating, consider your current choices and make adjustments. For sustainable changes to your nutrition, focus on the following:

Protein

Protein helps regulate appetite and maintain muscle stores. Therefore, ensure you consume a lean protein source with each meal/snack.

Fiber

Fiber helps regulate appetite, bowel movements, and blood sugar levels. Ensure you have a source of fiber with every meal. Fruits, vegetables, and whole grains are excellent sources of fiber.

Anti-inflammatory fat

pounds in 4 months is a resolution that Anti-inflammatory fats like olive oil, has the potential to be achieved and avocados, fatty fish, nuts, and seeds help regulate blood sugar levels, are heart-protective, and help you feel diet for their New Year’s resolution satisfied after a meal. Prioritize monounsaturated and poly-unsaturated fats Unfortunately, fad diets offer fast over saturated and trans fats.

Fun

Don’t forget to prioritize foods you is often difficult to adhere to for a consider fun. Typically, fun foods are more decadent, higher in calories, and lower in nutrients. To feel more in control around your fun foods, normalize them by intentionally changes to your nutrition, focus on the incorporating them into your lifestyle. This will help you feel more in control when you are around them in social settings or eating out, which can help you achieve sustainable weight loss. ensure you consume a lean protein movements, and blood sugar levels. and whole grains are excellent sources of fiber. Don’t forget to prioritize foods you incorporating them into your lifestyle. you achieve sustainable weight loss. beginning any weight loss plan, it is important to consult with your dietitian to figure out the best diet plan that works for you and your individual health goals. Dietitians can also be a sustainable health-related New Year’s healthiest version of yourself in 2023.

Enlist help & accountability from a dietitian

Dietitians are food experts. Before beginning any weight loss plan, it is important to consult with your dietitian to figure out the best diet plan that works for you and your individual health goals. Dietitians can also be a source of accountability and help you set sustainable health-related New Year’s resolutions to help you become the healthiest version of yourself in 2023.

Courtney Hammons Butts, MS, RDN, LDN, is a weight loss dietitian at Courtney Butts Nutrition.

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