Don’t ruin your weight loss with bad New Year’s resolutions
By Lisa Spodak ResultsNotTypical@worldnow.com
Provided by WorldNow
Week 6 Weigh In:
Starting weight: 209
Last week: 206.5
This week: 206.5
Overall change: -2.5
I decided not to make diet and fitness related New Year’s resolutions this year. I’ve done it before and it’s never worked. And every year, I see the gym swell with new people in January only to empty out, like clockwork, by mid-February.
I think the problem is we make resolutions when we’re all fired up and have grand plans for the year, but then reality sets in and suddenly that 7-workouts-a-week goal is (obviously) unrealistic and rather than scaling back, we give up altogether.
If you are going to make resolutions, they don’t have to be earth-shattering. Make them reasonable and attainable. Don’t shoot for going to the gym every day; plan to work out three times a week. Instead of focusing on losing 50 pounds, concentrate on 10.
You may be wondering why the heck I’m talking about resolutions a week into the year. That’s another thing — there’s nothing magical about New Year’s Eve and it’s never too late to set a goal!
In fact, after resolving not to make resolutions this year, I talked to my trainer last night and actually came up with one.
He’s mentioned a few times over the past year that he’d like me to be doing an abdominal routine every day. I know, I know… I just said you shouldn’t say you’re going to work out every day! But the abs routine we do at the end of my sessions with him takes less than five minutes and I can do it while I’m still in my pajamas and without any shoes on.
In fact, I did it this morning during the first five minutes of the newscast I usually sit and watch for 20 minutes. No added time, no major effort (besides the exercises themselves) and no special equipment (just an exercise mat if you prefer that to the rug).
That’s a resolution I can stick to!
Last week’s goals:
1) I like the goal of four group fitness classes a week, so I’m keeping that one
2) Also carrying over getting a minimum of 64 ounces of water per day
3) My one unplanned “bad” day last week (Christmas day was planned!) was when I went to a movie double-header with a friend. I was very good for one movie, eating my apples and grape tomatoes, but when we decided on a second movie I indulged in lots of popcorn and a box of Junior Mints. We’re going to two movies again this week and I want to make better choices.
4) I’m going to two parties on New Year’s Eve and I need to decide ahead of time how I’m going to deal with them – and stick to what I decide!
5) I’ve been spending a lot of money on groceries lately, some of which is great and healthy and justified and some of which is just a waste (ie, buying new food when I have plenty of alternatives at home). This week I want to spend less than $100 on food (this would be including work lunches, but not “special” meals out).
How did I do:
1) I slacked off a little this week and only went to two classes. Surely part of the reason I didn’t lose any weight this week. Now that the holidays are over (I was able to get in an extra class at a time that I’m not usually free), I think three classes per week is generally going to be reasonable for me.
2) I did much better with my water this week! At work, I make sure I drink through my 27 oz water bottle at least three times and I try to drink at least another 20 oz at home.
3) We ended up only going to one movie and I was much better than last time! I told my friend at the beginning that I was not sharing his popcorn and only helped myself to about four handfuls. I completely avoided candy and just munched on apple slices and dry cereal that I’d brought along.
4) This was my weakest spot of the week – I did not stick to my plans for New Year’s Eve very well at all. Part of the reason I’m relieved I didn’t gain any weight this week! I was great at the first party I went to, only drinking Diet Coke and not eating anything. But at the second party, I indulged in several alcoholic drinks and, in a particularly poor lack of planning, sat right next to the food table and grazed for several hours. This was my biggest disappointment in the week.
5) I know that I won’t be able to do this all the time, but this week I was able to get by with just one trip to the grocery store totally about $42. Obviously, once I use up the food in my apartment, I’ll need to spend more, but it was a good exercise to remind myself to “shop” in my cupboards and freezer first before heading to the store!
This week’s goals:
1) Three group fitness classes
3) I’m pretty good about hitting the ranges for calories, fat, protein and carbohydrates as set out by my eDiets plan, but I struggle a little with the sodium, so this week my goal is to stay below 2300 mg of sodium per day for at least five days.
4) I really want to focus on getting enough sleep until that becomes an easy habit, so this week I want to sleep at least seven hours a night
5) I’ll pick one meal out with friends to indulge, but do it without going completely overboard and feeling out of control.