Every new year brings a wave of resolutions and an abundance of fad diets promising quick fixes and dramatic results. However, at Harrison, we encourage you to pause and consider the long-term game. Instead of chasing trends, let’s shift our focus to making sustainable lifestyle changes that will last. View your health journey as a scenic hike, not a sprint. By taking a personalized and accountable approach, we can transform our relationship with food and create positive shifts that rise above a temporary investment of time.
Embrace the Long-term Perspective
As tempting as it may be to latch onto the latest trend pushed on us through social media, we must think about the bigger picture. Ask yourself, “Can I realistically commit to this behaviour for the foreseeable future?” If the answer is no, it’s probably not the right approach for you. Give yourself the time to make changes that align with your lifestyle, allowing you to enjoy eating and adapt to various life events. Quick fixes are not sustainable, and life is unpredictable. Adapting while staying consistent is key, as consistency breeds long-lasting results.
Know Where You’re Starting From
Before making any dietary changes, it is essential to understand your current habits and patterns. Book a session with your registered dietitian to review your current intake and consider tracking your food choices, meal patterns, fluids, alcohol, even those leftover bites from your child or spouse’s plate. Visualization is crucial in identifying your strengths and the areas that need the most focus and improvement. Tracking tools such as Cronometer and MyFitnessPal are effective, but so is the notes section of your smartphone or a simple pen and paper. And when you’re making notes, don’t forget those secret indulgences in your snack cupboard!
Enlist Professional Support
To ensure personalized and effective tweaks to your diet, it’s beneficial to enlist the support of a dietitian and exercise physiologist. These professionals can collaborate with you, providing specific guidance and tailored approaches that suit your lifestyle and preferences. They’ll support your health journey while also acting as checkpoints to keep you accountable for your goals. We all experience moments of struggle, lack of motivation, and procrastination, and having a supportive team that knows you well can make all the difference.
Set Realistic Goals and Practice Positivity
Setting achievable goals that account for life’s circumstances is crucial for long-term success. Embrace your humanity and acknowledge that setbacks happen. Instead of dwelling on mistakes or feeling like your progress is ruined, practice positive self-talk. Imperfect action beats perfect inaction! Keep showing up in whatever way you can and celebrate every step forward, no matter how small. When creating lasting change, you almost always feel a difference before you see one.
Take a Holistic Approach to Progress
Measuring progress extends beyond a number on the scale. Account for other factors such as energy levels, sleep quality, mood, and changes in other health markers. Acknowledge the direct connection between our thoughts, feelings, and actions. Reflect on how your current behaviours and mindset have positively impacted your overall quality of life and relationship with food. By broadening our perspective, we can avoid frustration caused by normal scale fluctuations and appreciate the process.
Beyond Our Diet
The Importance of Resistance Training
We must not overlook the importance of physical activity. Focus on incorporating weights and/or resistance training into your fitness routine to build lean muscle mass. Increased muscle mass elevates your metabolic rate, making it easier to sustain body fat loss. Building muscle is not only beneficial for weight management but also crucial for bone health, strength, agility, mood, and blood sugar regulation. It is one of the biggest predictors of long-term health outcomes as we age.
Prioritize Sleep over Screens
In the midst of our busy lives, it is vital to prioritize quality sleep over excessive screen time. Rest is not a luxury; it’s a necessity for the body to heal, rejuvenate, and prepare for the changes you’re making. Sleep is the unsung hero of health transformations.
Insufficient sleep can lead to increased cravings, poor food choices, and disrupted hunger-regulating hormones. By prioritizing sleep, we set ourselves up for success in making mindful dietary decisions.
It’s time for a fresh take on New Year’s resolutions, turn the annual tradition of fleeting health goals into a lifetime of wellness. By personalizing our plan and prioritizing our overall well-being, we can create a positive shift in our lives. Consistency is your key, and the changes you make today will ultimately shape a healthier and happier future. Contact your Harrison Healthcare team if you are looking for that extra nudge or some compassionate support.
