Our Healthy Blog
Friday, 06 January 2012 00:00
So, we are nearly at the end of January – the most popular month for giving up smoking, losing weight and getting healthy. I am sure you have noticed more people out running on your way to and from work and no doubt the gym is a lot busier than normal!
Whatever your goal is, right now you're probably feeling motivated and determined to stay on course. But the sad truth is, the vast majority of New Year's resolutions are abandoned within a few weeks. To keep yours all year long (or as long as you want), read these tips for crafting and carrying out life changes.
1) Focus on one resolution only
People are so gung-ho for change this time of the year that they often vow to make several lifestyle modifications at once. Bad idea. Committing to more than one thing is overwhelming; you only have so much willpower and energy to go around. (Think about it: Can you really put in extra hours at the office in hopes of getting promoted while also giving up caffeine? Not likely.) So pick the one habit or behaviour you truly want to work on or change and make that your sole focus for 2012.
2) Be specific
Resolutions like "I'm going to be healthier" or "I'm going to save money" are certainly admirable, but these ambiguous objectives are nearly impossible to stick to. On the other hand, "I'm going lose 10 pounds by 1st April" or "I'm going to put £50 a month in my savings account" give you direction and a reasonable time frame to achieve your resolution. The more details and parameters you have, the easier it will be to reach your goal. Why not write your goals down and keep them somewhere where you will see them regularly. Having tangible goals allow you to track your progress and will give you a huge boost when you reach them!
3) Make it a team effort
Telling your friends and family about your resolution offers some advantages: First, they'll help protect you from potential setbacks...in other words; they won't put you in a vulnerable position by eating junk food or smoking in front of you meaning you won't be inclined to cave in during a moment of weakness. Also, because you won't want disappoint the people rooting for you, you'll try harder to adhere to your resolution. Better still, get a friend or family member to work on your goal together – perhaps you have someone in mind that wants to start going to the gym or start a new activity or hobby? You are far more likely to stick to a new lifestyle change with the support and motivation of doing so with a partner.
At this time of year literally thousands of us are dieting. It is up there with the most common New Year's resolutions. It seems too, that we can't open a magazine or turn on the TV without having the latest 'celebrity diet' or 'miracle cure' thrown at us. Below we have compiled a list of classic mistakes people make when trying to achieve weight loss.
Missing meals
Whilst it may be true that missing a meal reduces calorie intake, it often means that you may overindulge at your next meal.
Skipping carbs
Foods such as bread, rice, pasta and potatoes are filling and should not be avoided – portion size is what you have to watch!
Don't exercise
Exercise reduces far and increases muscle. Try to do around 30 minutes of moderate intensity physical activity 3-4 times a week.
'All or nothing'
This is a classic reason for diets failing – don't make the assumption you should never have a treat, just don't overindulge. Don't allow a tiny slip up to get you demoralised – just don't make a habit of it.
Be realistic
Long term dieting is not good for you. You are for more likely to be successful by making small changes that can be maintained long term.
Eating unhealthy snacks
Avoid buying unhealthy snacks and remember DON'T go food shopping when you are hungry!
Planning
Successful dieting is all about planning. This includes your meals each day and your food shopping trip.
How can we help? Educational Workshops, Employee Health Checks, Body Fat Tests or Onsite Nutritionists to support your employee health programme.