{"id":15666,"date":"2021-12-31T12:00:57","date_gmt":"2021-12-31T17:00:57","guid":{"rendered":"http:\/\/caloriecontrol.org\/six-ways-to-make-your-resolutions-stick\/"},"modified":"2022-02-07T15:19:03","modified_gmt":"2022-02-07T20:19:03","slug":"six-ways-to-make-your-resolutions-stick","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/six-ways-to-make-your-resolutions-stick\/","title":{"rendered":"Six Ways to Make Your Resolutions Stick"},"content":{"rendered":"<div><em><strong>By Beth Hubrich, MS, RD, LD &#8212;<br \/>\n<\/strong><\/em><\/div>\n<p>By this time, many people have made their resolutions and declared their intentions.\u00a0 If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.\u00a0 The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high we are doomed to fail.\u00a0 By the time Valentine\u2019s Day rolls around we may be resolutely slamming ourselves for not reaching our goal \u2013 especially a weight loss goal.<\/p>\n<p>But, it does not have to be that way.\u00a0 As a dietitian and mom of three I am keenly aware that just because it is a new year, does not mean that I don\u2019t face the same set of problems or obstacles I did last year.\u00a0 For me, those obstacles include a lack of time and a \u201cmom\u2019s at the bottom of the list\u201d kind of mentality.\u00a0 But, with a few tweaks I am hoping to be more successful in actually sticking to my resolutions.\u00a0 Here are some simple suggestions:<\/p>\n<ul>\n<li><strong>Set small, attainable goals.<\/strong> For example, if you want to lose a total of 40 pounds, start with 5 or 10 pounds first.\u00a0 Once you have reached your first milestone, set another attainable goal.<\/li>\n<li><strong>Be specific about how you are going to accomplish your goals.<\/strong> Once you have set your (realistic) goal, determine how you are going to do it in a specific way.\u00a0 Instead of saying \u201cI will exercise every day\u201d, really take a look at your calendar and see what is doable.\u00a0 Perhaps a 30 minute walk at lunch is the best you can do with some added activity on the weekend.\u00a0 Whatever it may be, determine exactly <em>how<\/em> you are going to accomplish your goals.<\/li>\n<\/ul>\n<ul>\n<li><strong>Plan accordingly.<\/strong> As a busy mom of three, I get into trouble when I don\u2019t plan because I am much more likely to overeat or grab a less than healthy \u201con-the-go snack.\u201d\u00a0 To combat this, I find that grocery shopping on Sunday and having precut veggies and made ahead salads help me be prepared.\u00a0 If I am already hungry and pressed for time, I am much more likely to grab what\u2019s easy and handy\u2026.\u00a0 So my healthier options need to be just that!<\/li>\n<\/ul>\n<ul>\n<li><strong>Be accountable.<\/strong> A study of thousands of people who have lost more than 30 pounds or more and kept it off for 5 years shows that a key factor in keeping weight gain at bay is a \u201cfood diary.\u201d So find what works for you and keep a record.\u00a0 This can be an online app, pre-portioned meals or any other tool that works for you.\u00a0 By nature, we are likely to underestimate what we eat and overestimate how much we exercise (even dietitians do this). \u00a0So keeping a record helps you stay on track.<\/li>\n<\/ul>\n<ul>\n<li><strong>Thing long term.<\/strong> There is nothing worse than hitting your weight loss goal only to find the weight has come back six months later.\u00a0 To combat this, make changes you can live with over the long term.\u00a0 For me, I know I don\u2019t drink as much water as I should (but setting a goal to drink a gallon of water every day is not realistic). To help increase my fluids, I look for something without calories but with taste.\u00a0 (I think those stevia-sweetened flavor drops you can add to your water bottles are great!) Further, giving up all carbs may not be doable either.\u00a0 So, if you want to cut out carbs, look for ways to cut back on refined carbs and include more fiber and whole grain carbs instead.<\/li>\n<\/ul>\n<ul>\n<li><strong>Be good to yourself.<\/strong> Not every day is going to be perfect.\u00a0 Remember that you are human and there will always be highs and lows in your weight loss journey.\u00a0 If you hit a bump, dust yourself off, re-evaluate your goals and the specific actions to accomplish those goals and start again.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><span class=\"make-relative alignleft\"><span class=\"make-relative no-float\"><a href=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/steviabenefits.orgbethjpg-4de0f793b99293c0d4cf14769f6ad6ce6a85e4c2.jpg\"><img decoding=\"async\" class=\"alignleft size-thumbnail wp-image-4972\" src=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/steviabenefits.orgbethjpg-4de0f793b99293c0d4cf14769f6ad6ce6a85e4c2.jpg\" alt=\"beth hubrich\" width=\"141\" height=\"189\" \/><\/a><\/span><\/span>Beth Hubrich, MS, RD, LD\u00a0<\/strong>is well versed in clinical nutrition, food service, nutrition communications, and community and public health. She holds a B.S. in nutrition and food science from Florida State University and a Master\u2019s in nutrition and food science from Texas Woman\u2019s University. Beth has worked with CNN and has written for <em>Today\u2019s Dietitian<\/em> and <em>USA Today<\/em>\u00a0magazine. \u00a0She is a member of the Academy of Nutrition and Dietetics (AND), as well as a founding member of the Weight Management \u00a0and the Dietitians in Business and Communications dietetic practice groups. \u00a0Beth has served as a nutrition and food communications specialist for the Calorie Control Council for a number of years. She currently lives in the Southeast with her husband and three young children.<\/p>\n<p>The post <a href=\"http:\/\/steviabenefits.org\/six-ways-to-make-your-resolutions-stick\/\" rel=\"nofollow\">Six Ways to Make Your Resolutions Stick<\/a> appeared first on <a href=\"http:\/\/steviabenefits.org\/\" rel=\"nofollow\">Steviabenefits.org<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Beth Hubrich, MS, RD, LD &#8212; By this time, many people have made their resolutions and declared their intentions.\u00a0 If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.\u00a0 The problem with this is that our resolutions can be very lofty and sometimes we [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15667,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141,75],"tags":[],"class_list":["post-15666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-new-years","category-stevia"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Six Ways to Make Your Resolutions Stick - Calorie Control Council<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/caloriecontrol.org\/six-ways-to-make-your-resolutions-stick\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Six Ways to Make Your Resolutions Stick - Calorie Control Council\" \/>\n<meta property=\"og:description\" content=\"By Beth Hubrich, MS, RD, LD &#8212; 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