A Successful Resolution without Weight Gain
By Aris Akavan, ACE CPT, BS MIS
Do you think holidays gains are inevitable? Luckily for all of us, with a little bit of planning you don’t have to gain this holiday season. There are steps that will help you avoid it during the holidays and the rest of the year. This time before making a New Year resolution assess the last one. What was your goal and did you accomplish it? If yes, congratulations and if not, what is the reason you didn’t succeed? Succeed this year by setting goals with actions that you can act on, drinking more water, instead of actions that deprive, not drinking sodas. Let’s increase the number of successful resolutions while avoiding the holiday weight gain.
Reasons for Failed Resolutions
The main reason resolutions fail is that the goal was hard to reach from the start. A goal has to be challenging but within your means. You can control actions, but not outcomes. It’s hard to control the outcome of losing weight but it’s easy to control the action of going to the gym three times a week. It’s hard to control the outcome of eating better but it’s easy to control the action of eating a fruit and a vegetable at every meal. Set goals that make you feel empowered, instead of deprived, and set goals for yourself and not because others want it for you.
Between an abundance of rich foods and the fact that people tend to eat more in the presence of others you might gain even before you make a resolution to eat healthier and lose weight. Avoid the weight gain by eating something before heading out to avoid overeating, especially since party food tend to be richer in sugar, salt and oil. Sit far from the buffet table to reduce temptation to go for seconds and use salad plate instead. A study by Brian Wansink, PhD, shows that people take 22 percent less food when they use smaller dishes. Before filling the plate check out what is available and decide what’s really worth trying. When it is dessert time, only get thin slices to avoid feeling deprived without overindulging. And if you prepare a dessert, replace the sugar with applesauce, the cream with milk and the whipping cream with Greek yogurt. If you end up splurging, don’t worry, just eat lower-calorie foods at the next meal. When running errands, avoid buying fried or sugary foods by taking healthy snacks with you such as fruits (apples and bananas), vegetables (baby carrots and cherry tomatoes) and nuts (unsalted peanuts and almonds).
Focus on what you can do, instead of what you can’t. You are busier shopping, cooking and hosting guests but stop worrying about finding the time to go to the gym and walk to your errands instead, and take stairs when possible. Or exercise at home with compound exercises that train multiple muscles groups at once, like lunges with bicep curls and squats with shoulder press. Remember it’s the intensity that counts, not the time. Squeeze in ten minutes here and there or include the guests by taking them to the gym, going for bike rides or playing a game of tennis or ping pong. Because you always made the pie, or always hosted an event at your house, it doesn’t mean it has to be like that every year, this year offer to help the person in charge and enjoy the extra time.
To accomplish your resolution set a SMART goal: Specific, Measurable, Attainable, Realistic and Time Bound. The goal should be specific (to finish a 5k in less than an hour), measurable (measure distance or time), attainable (to finish your first 5k in 45 minutes is more attainable than to finish it in less than 30 minutes), realistic (to run five days a week is not realistic for a beginner) and time bound (three months to be ready for the 5k). Set a goal that matters to you and have a plan on how to accomplish it. The plan should have smaller milestones to ensure that you are on the right track. The key to a successful resolution? Believe you can succeed.
About the Author
Aris Akavan, ACE certified Personal Trainer & Lifestyle and Weight Management Coach, is owner of Body Fitness by Aris. Her mission is to assist others in leading a healthier lifestyle by balancing exercise and proper eating habits to achieve the ultimate body & mind wellness. Aris leads by example as she practices what she preaches. She leads an alcohol free and smoke free lifestyle and has worked out while following proper nutrition practices for over 10 years. In the last few years she also started participating in 5k races, adventure runs and triathlons. You can visit Aris at any of her following:
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