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Sunday, January 1, 2017

New Year's Resolutions

- Resolutions: do you make one? Should you? 
It's time for those New Year's Resolutions, to look back and create a new beginning for 2017. names the ten most common resolutions, which are:
1. Spending more time with family and friends- 50 percent of Americans pick this resolution
2. Fitness- Health and wellness is a commonly defined goal for most Americans
3. Shed pounds- 66 percent of American's are considered overweight and this is one of American's most suggested resolution
4. Quit smoking- quit drinking. A common resolution to give up something that is bad for our health and well-being
5. Enjoy more of life. Whether it's creating a list of blessings, being grateful, or just creating a list of important values, this is the time that most of us look at what is important in our life.
But keeping our resolutions is difficult for many of us. Here are some tips for creating successful resolutions for 2017:
1. Focus on intentions. We are more successful when we look at an intention such as losing weight, or becoming fitter. We limit our success when we put limits, demands and musts into the equations, such as "I must lose 50 pounds, I must save $5000, or I must find a new job." Musts create expectations that can lead to failures.
2. Set goals that are consistent with your values. For instance, if you decide that you want to enjoy more of life it would be inconsistent to take on five new massive projects at work. Those goals and values are not consistent. If you decide you want to change something, make sure that you get out of your own way so you can accomplish your desires.
3. Dream big and hope for movement. Dreamers are optimists who move toward goals. The key to success is to see the possibilities and to acknowledge all the steps you make towards your dreams in 2013.
4. Forget deprivation. Depriving yourself of anything creates more desire to move toward that item. Restrictions and punishment are not successful means for creating change and resolution. Instead of looking at restrictive diets or budgets, find ways to set goals that are realistic and attainable.
The most important key to successful resolutions is to break down the goal into little steps and reward your accomplishments along the way. If you do this, 2013 will be a healthier and happier year for you.

Resolutions that stick...

It’s our number one choice for the new year, and one of the hardest goals to achieve… losing weight.   
So what are 45 million people trying to accomplish this January?
·      They want to lose weight
·      We spend upwards of $33 billion on weight loss and related goods according to Boston Medical Center
·      But studies show that only a small minority of us succeed with our goal.

In the past you’ve talked to us about goals and you’ve always stressed creation of “reasonable goals.”  Are there things we should also consider?
·      New research shows that our brains actually overestimate our power of success and that we filter our negative options in many cases
·      This optimistic outlook is useful for humans, but it can also set us up for failure if we do not take in account new information and re-evaluate or ignore reality
·      For instance, we may perceive that we should lose 5 pounds a week, and while working hard on a healthy eating plan we lose 1-2 pounds per week.  What happens for many Americans is our brain doesn’t re-evaluate the success of losing the 1-2 pounds and senses failure and we tend to give up.

So what are some tips for creating a healthier lifestyle and the ability to stick with the weight loss program in 2013.
·      Be prepared with reasonable goals.  This is always my number one concept.  You need to be realistic about what is possible and probable.
·      Have a plan of intention vs. end point.  It is just like looking at the journey vs. the destination—look at the progress you are making vs. focusing on the end line
·      Have a plan to distract.  When a smoker is trying to stop many people chew gum, or chew on a straw… dieters need to have a plan—carry an apple to chomp on when you have an urge to eat.  Carry a bag of almonds or cashews to interrupt the habitual response
·      Look for natural alternatives.  Take a walk when you are a little bit hungry, drink some water, which will be filling, or sip on some hot tea.  Be prepared to care for yourself in a healthy way and 2013 will be a happier and healthier year for all of us.