A Answers (5)
Mehmet Oz, MD, Cardiology, answeredEveryone makes New Year's resolutions to breaking bad habits, but not very many succeed. In this video, Dr. Oz discusses what often stands in the way of making those changes.
Sarah LoBisco, Integrative Medicine, answered
Many times, people try to make resolutions that are based on the external rewards of how they look vs. those based on self-care and health. The result of this viewpoint is sabotaging weight loss with "rewarding oneself" once this magic number appears on the scale.
The true lasting changes I've witnessed in my practice are when one is taking the reins with slow baby steps and lifestyle shifts toward health and self-care. :)
These "successes" comprehensively look at blocks to success and strengths to build on in an INTEGRATED AND INDIVIDUALIZED way. This includes looking at biochemical as well as behavioral trumps.
Most people know how to monitor behaviors, great advice is found right here on this website!
Other biological clues that may trump someone I look for in a consultation are:
- Inability to modulate stress response in a healthy way
- Hormonal imbalances
- “Leaky gut” leading to malabsorption and cravings
- Suboptimal microbiota (defender bugs in our gut) preventing digestive health and feedback of "fullness"
- Continuation of chronic and underlying inflammatory reactions
- Neurotransmitter imbalances
- Unmet needs and emotional eating
Once all these are addressed with behavioral shifts and individualized the marathon goal changes occur and stick!
It is hard to keep New Year's resolutions! Change of any kind is difficult. In order to be successful, the more specific you are the better. It is not enough to say you will make sweeping changes. You have to break those changes down into outcomes and specific actions. For instance just saying you want to lose weight will not be helpful unless you differentiate the exact steps you will take. You can limit carbohydrate servings to four servings a day; you can exercise at the gym or take a class five days a week; take the stairs at work. The more specific you are in your actions the more likely you will be to keep your resolutions. Wishing and hoping do not work. Keeping resolutions takes planning, execution, and constant vigilance and continued motivation.
Kimberly Meyers - NASM Elite Trainer, NASM Elite Trainer, Fitness, answered
New Year’s resolutions are based on hopes of changing aspects of our lives that we want to improve. Then the hype runs out after a couple of months and we are back to where we started. It is important to understand it takes a lot of work to make changes in our lives. In order to be successful, break the large goal into smaller achievable chunks. This way success is achieved along the journey.
One long-term realistic goal is to improve your health. This is very general and in order to get there it will involve changing eating habits and including or increasing exercise. These two aspects can be broken down into smaller chucks.
Exercise – A smaller goal could be to exercise 3-5 times week. Once this becomes a habit, increase the intensity or try a new workout. Let’s say your goal is to run a half-mile without stopping. Once this is reached, increase the goal to running 1 mile without stopping. Before you know it you’ll be running a 5K (3.2 miles)!
Eating habits - A nutritional goal could be to find healthy substitutes for the boxed and canned food in the pantry. Read labels, and experiment with different food options. Change 1 food item at a time and soon you will be well on your way to improved health, one baby step at a time. Another small change would be to reduce the amount of red meat that is eaten each week or to add fish once a week.
Any goal can be reached if it is broken down into smaller, achievable steps. This can be very difficult at first, so find a personal trainer/fitness expert to help you get started. Improved health does not happen overnight and getting the right guidance from the start will increase the reality of staying committed to reaching your goals.
Michelle Cleere - Sharecare Fitness Expert, PhD, Psychology, answered
New Years resolutions are designed for failure. People generally take everything they can think of that made them unhappy the previous year and resolute that all of those things are going to be different in the new year.
Instead of having goals once a year try having goals year around. This way you feel like you are always working toward something and aren't overwhelmed at the notion of big, huge goals once a year.
In setting those goals is great to have long term goals that might take you a year to reach but set short term, small, realistic goals throughout the year toward reaching your long term goals. As you reach your short term goals you build confidence and self esteem. This motivation will help you strive toward reaching your long term goal.
Remember it's ok to have long term goals but have short term goals that help you get there. Don't forget to make all your goals realistic and be flexible if you need to change them.