Resolutions That Stick

A New Year has arrived and with it comes the inevitable list of New Year’s resolutions.  You know, that list of things that you decided on with the best of intentions, but then you went out on a night of debauchery. Statistics show that about half of us make resolutions each year and that only 8% of those actually follow through with their goals and commitments.

The #1 resolution for most people is to lose weight. Another top goal is to start eating healthier.

The problem with these resolutions is that most of us decide we need to go on some sort of diet where we count calories or restrict our favorite foods. We search the internet and discover the latest way that people are losing weight, and drastically change how we eat in an instant. The result is usually a recipe for failure. Neither our bodies nor our minds handle restrictions well. People often tell me of a “successful” diet where they lost 20 pounds in a few months. I always ask them what happened after that and the inevitable answer is “I gained all the weight back”. Success is not about simply losing weight. My definition of a successful diet is when a person loses weight and keeps it off for two years or longer. My other measure of success is when a person changes how they eat and becomes happier and healthier. This, to me, is the most important result of eating better.

So, how do you make a New Year’s dieting resolution that will work?

Here are four guidelines:

First, decide that you are not going to go on a “diet”.   The average success rate of the typical restrictive, calorie-counting diet is only 5%. That means that only 1 out of 20 people are successful. What a dismal number! Yet, we are continuously lured in to the latest fad diet by the promise of fast weight loss. It’s a fact that our bodies cannot lose more than two pounds per week of fat. So if you’re losing more than two pounds a week, you’re losing muscle and water weight also. Don’t be fooled by false promises. Remember, focus on long term success, not quick, un-maintainable weight loss.

Second, model what you eat after the people who are healthy and live the longest. I did research on the Island of Crete where the inhabitants had the highest longevity rates in the world. Guess what they ate? Delicious foods made with lots of extra virgin olive oil, fresh vegetables and herbs, beans, nuts, and seeds, and wine! People who eat this way never have to go on a “diet”. When they have a special holiday, they may eat more sweets, but they still eat plenty of the healthy (and delicious) stuff.

Third, make a commitment to moving every day. Exercising increases your levels of serotonin, a mood-enhancing hormone. If you improve your mood with exercise you will be less likely to “take care” of your emotions with sugary, processed foods. Guess what else helps with your mood? A study just released by the Australian University of Swinburne of Technology showed that women who adhered to a “Mediterranean Style” diet for 10 days had a significant increase in their contentment and alertness.  They also had reduced levels of confusion, and improved memory. Amazingly, there was even some reduction in heart disease risk after only 10 days!

Fourth, create a daily practice that will help you decrease stress. Stress is one of the main reasons that people start eating poorly. A simple 10-minute mindfulness practice in the morning such as sitting quietly while you focus on your breath can make a huge difference in the rest of your day.

Once you start to eat better every day, exercise, and take care of your stress, not only will your weight take care of itself, but your mood and health will also quickly improve. As you begin to feel better, you will be less likely to want to go back to unhealthy foods and behaviors. This is the recipe for long-term success. I hope you have an amazing year!

To learn more about the Mediterranean Diet, download Mediterranean Living’s free 7-day Mediterranean Meal Plan.