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How many times have you set a New Year’s Resolution, only to forget about it by the time February hits? You might be one of the very few who make it to March then decide to call it quits. Of course there are those of you out there who actually do reach your goal, but it seems that those people are few and far between. Don’t you actually want to make it work? Don’t blame yourself entirely for the lack of results. Just blame the lack of preparation and the process of reaching the goal!

 

So how do you make it last longer than a month or two months? I can state the obvious and say, “just be more determined.” However, that is not going to do either one of us any good. That helps with anything in life and goes without saying. Let’s look at some ways from a nutrition standpoint that can help you keep that resolution lasting longer. After all, it is the consistency that produces results!

 

Tip #1: Don’t keep more than one junk food item in your house.

 

This might be one of the hardest things to do, but is one of the most important. Oftentimes, people cite boredom as a reason they eat. They just eat because they are bored. So, if you limit your unhealthy options inside your house, you will be able to better control your impulsive decisions! I understand many of you may have families, so I suppose you better always keep one junk food item in the house. Plus, we are all human so a little snack or two here and there won’t kill you!

 

Tip #2: Eat 2-3 cheat meals per week.

 

This is definitely not something you hear all the time. Most people usually recommend one cheat meal per week. I recommend 2-3 because if you usually plan for 2-3 you might only end up having 1-2! However if you set the number at one, you are more likely to eat 2-3 cheat meals because of pure cravings. Remember, your goal won’t be accomplished for a few weeks as long as you are setting something significant and are being realistic. So, see it as a long-term change and this will go a long way to ensuring you stay positive and optimistic about your resolution. The less miserable you are, the more likely you are to stick with your goal!

 

Tip #3: Do NOT plan your cheat meals ahead of time.

 

Sometimes it is just too difficult to determine WHEN you will want a cheat meal. Your body probably has the oddest cravings at the weirdest times. Have you ever craved Doritos at midnight? I have…weird, right? Don’t force yourself to eat junk food if you don’t want to! If you have a great workout, you might not feel like eating junk food. You might want to go home and cook something healthy. On the contrary, you might not be able to tell when you are going to have a late day at work and want to get some fast-food on-the-go. Obviously I would never recommend fast-food, but sometimes life DOES happen! Just set the number of cheat meals you are allowed to eat throughout the week, and do not go over that number.

 

Tip #4: Don’t try to eat “six small meals” throughout the day.

 

One of the most common tips I hear from fitness people is that beginners should eat more, smaller meals throughout the day. For most beginners, I actually am starting to disagree. I used to always recommend this, but after seeing many individuals fail on this program I am starting to change my mind. Why? They have no problem eating six times per day. What they do have a major problem with is their serving sizes! They think they are eating smaller portions, but Americans in general have their idea of proper portion sizes very wrong. Plus, when you eat at 8 AM, 11 AM, 2 PM, 5 PM, 8 PM, and 11 PM it tends to be the only thing you think about all day! The last thing I want beginners thinking about all day is food. Instead, just try to eat three “medium” sized meals at the normal times (breakfast, lunch, supper). This way your mind is not constantly on food and you can eat your normal, medium sized portion and feel full from it.

 

Tip #5: Take before-and-after pictures…no matter what!

 

Your goal is most likely something health related if you are reading this. So, before-and-after pictures will relate. Take WEEKLY pictures of yourself! Do not miss a single week. This will help you stay on track with your long-term goal. Maybe even hang them on your fridge to motivate you to stop from opening the fridge. Of course I am only half way kidding on that one. You will be much more likely to continue on the right track if you can physically SEE the progress you are making.

 

Summary

 

I hope everyone has a New Year’s Resolution in mind and can take advantage of this article in some way. Even if you only want to implement one of these tips, it is well worth it. The idea is to help make it easier for you to reach your goal…which means that you must stay the course! Rome wasn’t built in a day, but it was built every single day for years and years. It takes a lot longer to build something than it does to tear it down. Just try to get one step closer to your goal every day, and you will be well on your way of reaching that New Year’s Resolution!

 

It goes without saying that your goal should be smart and realistic. If you haven’t read our series on goal setting, I would recommend doing it before you set your New Year’s Resolution. Happy New Year, everyone!

 

Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com.