Mind & Body: How to Actually Stick to Your New Year's Resolution This Year

By Katie Dubree

The holidays come around. You indulge in the copious amounts of buttery casseroles, rich cakes, and sugary Christmas-themed cookies that your friends and family worked tirelessly to make. On New Year's Eve, while finishing your 3rd plate of finger foods that night, you decide that you're going to eat better when the clock strikes midnight. You make a New Year's Resolution to eat healthier, actually use that gym membership for once, and maybe lose some weight in the process. Maybe you do great after the first week or even month after the start of your efforts, but over time, you see those old habits creep back into your life. Time passes, and lo and behold, you've found yourself back in the throes of the holidays, wondering why your last New Year's Resolution didn't stick.

If this sounds like yourself, then you aren't alone. According to a study done by the University of Alabama Medicine, only 8% of people who make New Year's Resolutions end up sticking with their goals. So, what can you do to make sure you don't fall into what seems like an endless cycle of making a New Year's Resolution year after year, only to feel like you've made no progress in the long run? Here are some tips from a registered dietitian:

Start small – Let's say your goal is to work out at the gym 5 times a week starting January 1st. If you haven't worked out since playing sports in high school, this can be an incredibly daunting goal! Start with small, more attainable goals. Instead of making yourself go to the gym 5 times a week, start with 1-2 times, and then gradually increase that goal when you feel comfortable.

Don't expect immediate results – In our world of instant gratification, patience is a virtue more than ever. This is especially true with weight loss. Did you know that if you are trying to lose weight, losing only 1-2 pounds per week is recommended? Any more than that, and your body's survival instincts will take over, creating overwhelming food cravings that will likely lead to you gaining all that weight back! This is what is called "yo-yo dieting", and it's a dangerous cycle to get into. Don't feel discouraged if you are making positive changes and not seeing huge amounts of weight come off – it's a slow process, and that's okay!

If you're looking for nutrition advice, don't go to social media – It's no secret nowadays that social media sites like Facebook and TikTok spread misinformation at a rapid pace. This applies to diet and nutrition information as well. Many social media influencers prey on our insecurities, such as our weight or appearance, in order to sell us a "miracle" product that is not only overpriced but unlikely to work!

Seek help from a registered dietitian or group class – If you've found yourself weight cycling or perhaps you don't know where to start with goal setting, considering scheduling an appointment with a registered dietitian. They are nutrition experts who will help you set goals that best fit your needs and lifestyle. Group weight management classes can also be helpful, as group support establishes connection and helps us to better follow through with our health goals. The Owensboro Health Healthpark is starting its Winter Lifesteps Class in February. If you are interested, they're offering free Lifesteps information sessions on January 13 at 5:30 p.m. or January 27 at noon. Contact the Health Resource Center at 270-688-4804 for more information.

The annual cycle of making a New Year's Resolution doesn't have to be an annual disappointment. Whether it's to lose 20 lbs by the end of the year or eating more vegetables, setting goals requires some forethought and planning. Remember – be kind and flexible with yourself and celebrate those small achievements – it's one step to making your resolutions a reality!

Katie Dubree is a Registered Dietitian Nutritionist for Education and Wellness Services at the Owensboro Health Healthpark.