New Year's Resolutions

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Last Updated: Tuesday, November 06, 2007

Q: “I have type 2 diabetes and know that I should lose weight and exercise more. Every year my number one New Year’s Resolution is to lose weight. I usually start a diet and get back to exercising, but I get frustrated when I don’t lose enough weight and end up giving it up. Is there anything that can help me stay with the program this time?”

A: That's a very good question and if it makes you feel any better, you're not alone. The first of every year millions of people resolve to lose their "winter weight" by following a popular weight-loss diet and gyms become over-crowded with highly motivated newcomers. Unfortunately, the majority of these would-be exercisers don’t make it to the end of February before their resolutions become delusions.

Make the Commitment

First of all, I commend you for taking the first step to improving your health. Once you've made the decision to make some healthy lifestyle changes, you have demonstrated your commitment and you’re already well on your way!

Establish Realistic Expectations

The next step is to take some time to establish realistic expectations before setting your goals. Expecting to lose weight in a few months that has taken you years to accumulate will set you up for failure. By the same token, a self-proclaimed "couch potato" can't just jump into an exercise routine that an athlete has taken years to work up to without risking pain and injury.

It’s important to set goals to reflect your intention to make lifestyle changes that will improve your overall health. Avoid setting short-term weight loss goals (i.e. "dieting") that leave you feeling like a failure if you don't achieve them within the specified time. Remember that the key to weight control is adopting a life-long healthy way of eating and maintaining a regular exercise program.

Set Realistic Goals

Setting a goal to "lose 20 lbs in 1 month by following a popular diet and joining a gym" will be extremely difficult to attain and will likely result in regain of the weight when old habits are resumed. Instead, take a look at your lifestyle and think about changes you would be willing to make that would improve your health. Do you rarely eat fruits and vegetables? Do you eat out frequently? For example, your goal may be "to eat healthier foods with less fat and smaller portions and become more physically active." You can then set some specific behavioral goals initially such as:

"I will walk 5 times a week for 30 minutes"
"I will eat at least 4 servings of fruits and vegetables every day"
"I will eat out less than 3 times per week"

Stay Physically Active

Change your behavioral goals as you progress. You might find that wearing a pedometer to measure how many steps you walk helps you keep track of your progress. Then increase your goal by about 2,000 steps every few weeks. Consider adding a fitness class twice a week that includes some weight training and stretching, both important components of a fitness program. Don't consider your exercise program merely a means to assisting in weight loss. Make regular physical fitness part of your lifestyle. Not only will it help you maintain a healthy weight, but it can also improve your blood glucose and reduce other risk factors for heart disease.

Maintain Motivation

How do you stay motivated to stick with your fitness program? Keep a routine and make it enjoyable. Walking with a partner or family member can give you special time to share activities of the day and can keep you going even when you don’t feel as motivated. Getting your entire family involved in activities that involve fitness helps you get more exercise while spending time with your loved ones, and it also sets a good example for your family. Listening to your favorite music or books on tape on your MP3 player can help you increase your enjoyment and reduce stress while you’re walking.

Make Healthy Eating a Part of Your Lifestyle

Make one or two changes a week. Once you have started including more vegetables and fruits and preparing more meals at home, consider ways you would be willing to help reduce your fat intake such as:
- replacing some of the red meat with skinless chicken, fish, and meatless meals
- using lower-fat condiments
- eating more baked and grilled foods in place of fried foods
- purchasing healthier snack foods like snack-sized raw vegetables to replace the high-fat chips in your pantry
Look at ways to reduce portions. Eating at home more often is a good place to start since most restaurants serve extra large portions and many people find it difficult to avoid eating everything on their plate. Tips at home include:
- using smaller plates
- avoiding second helpings by plating the food out in the kitchen and immediately putting away leftovers before sitting down for the meal
Ask for help. Consider enlisting the help of a registered dietitian to help you design a food plan that works for you – one that takes into consideration your blood glucose and weight loss goals. You also might find it helpful to join a weight loss support group to get the camaraderie and support from others with the same goals.

Write it Down

Keeping a written record of your activities, food intake, and blood glucose results not only helps you and your healthcare team to monitor your progress, but also it is often a great motivator

Take it One-Day at a Time

Keep in mind that small steps bring big rewards. It’s taken a long time to develop the lifestyle habits you now have, so don’t expect to change them overnight. With each step, you will find that you are closer to your long-term goal.