Making New Year’s resolutions is easy. Sticking with them is the hard part. According to a study conducted by the University of Pennsylvania in 2018, 77% of resolution makers stayed on track 1 week into the New Year. After 6 months, only 40% are still on track. So why do more than half of all resolution makers fall off the band wagon?
According to Dr. Christine Whelan, PhD, clinical professor in the School of Human Ecology at UW-Madison, it’s easy to change your attitude, but harder to change your behavior. To help you change your behavior and maintain it, you can develop S.M.A.R.T. goals. S.M.A.R.T. stands for Specific, Measurable, Attainable, Realistic, and Time bound. A study reported by Michigan State University showed that 76% of participants’ goals were achieved using this method. When developing a S.M.A.R.T. goal, ask yourself the following questions:
- Is your goal specific? By defining your goals, you know exactly what you must do in order to achieve it. For example, instead of saying, “I want to eat healthy this year,” be more specific such as, “I will eat 2 cups of vegetables a day this year.”
- Is your goal measurable? By measuring your goals, you can monitor your progress and make yourself accountable. For example, you can keep a hand-written journal or use an app.
- Is your goal attainable? By making sure you have the tools, information, and resources available, you will improve your chances of achieving. For instance, you can join a support group, or ask a friend for help.
- Is your goal realistic? Making your goals small and achievable will increase your chances of being successful and avoiding setbacks. Perhaps you have a list of 10 goals. Prioritize and consider the top 3 goals instead.
- Is your goal time bound? By defining when, how often, and giving yourself a deadline, you will avoid putting things off. Share your progress weekly with a friend.
To reboot your New Year’s resolutions to eat healthy, you can make S.M.A.R.T. goals and have a better chance of sticking to your resolutions and achieving them.
Once you’ve developed your S.M.A.R.T. goal, you can incorporate mindful eating. Mindful eating is paying close attention to the food you are eating. This includes slowing down your pace of eating, and listening to your cues for hunger, fullness, and cravings. It’s also eating away from distractions like the TV, computer, and phone. Studies show that focusing on the sensory properties of food like look, smell, taste, and texture while eating decreases calorie intake.
Some recommendations for eating healthy include a diet with whole grains to increase fiber intake. This will keep your gut healthy. Eating lean meats like fish will help with heart health. Consuming healthy fats like nuts will give you fiber and help with heart health. Eating healthy sources of protein and fat slows down digestion which makes you feel full faster and keeps you feeling full longer, which also helps decrease calorie intake. Finally, eating healthy includes color in the diet. The vibrant colors in fruits and vegetables indicate higher amounts of vitamins, minerals, and antioxidants to help with metabolism and inflammation.
We are halfway through the year, but it’s not too late to reboot those New Year’s resolutions to eat healthy!
