The top New Year's resolution in the U.S. is (take a guess) losing weight. The most broken New Year's resolution is (take another) losing weight. Studies suggest that about 95% of people seeking to lose weight will fail to keep it off. The reasons people "fail" are multifold, but ultimately, they fail before they even start - by setting the wrong goal. By aspiring for "weight-loss" rather than "optimizing health" resolution-makers everywhere inverse and distort the pursuance of health, and succumb to oversimplified strategies promoted by the diet industry. Weight-loss is a possible byproduct of aspiring to greater health: it isn't the end goal.
This year, focus on sustainable behaviors that support and promote your health holistically.
In the following post, I will discuss the problems with the "weight-loss" resolution and provide alternatives to purse a truly healthier 2015.
Many readers of this blog have a history of disordered eating or an eating disorder. Remember that for you, health is first and foremost about honoring your body, defying the disorder, and finding strength in recovery. Recovery should ALWAYS be at the top of our resolutions, for each year, day, and moment. Choose recovery at every opportunity.
Problem #1: Wrong Goal
"Losing Weight" is an "outcome goal" (and it's the wrong one!). It provides people with a destination, but often leaves people grasping for a means to an end. This often leads to less-than-optimal strategies for reducing weight including restriction, poorly planned exercise, fad diets, detoxes, and disordered behaviors. These behaviors are not sustainable and can reduce your health and quality of life rather than improve it.
Here is a brilliant article that describes some of these destructive behaviors and how to avoid them
Solution: Focus on HEALTH, Not Weight-Loss by Setting "Process Goals"
Focus on process goals, the pathway to health rather than your guess of what it "looks like." By engaging in behaviors like eating more fruits and vegetables, drinking more water, and practicing physical vitality and mindful eating, our bodies will find a natural "happy place" which may or may not entail weight loss/gain. Remember that weight gain (especially in conjunction with exercise) is sometimes associated with muscle gain. Weight (to an extent) is fairly arbitrary in relationship to health.
Smash your scale. Stop worrying about weight. Focus on behaviors.
Sample Goals:
In 2015 I will drink over 2.2L of water a day (Mayo Clinic)
In 2015 I will practice mindful eating
In 2015 I will try a new vegetable each month
In 2015 I will try to buy more local produce
In 2015 I will try to move 150 minutes a week (American Heart Association)
In 2015 I will consult a nutritionist and/or therapist and/or doctor to check in and ensure my goals follow my body's specific and unique needs
Problem #2: Too Much Too Fast
Crash dieting and over-exercise, simply put, are detrimental to your health. When people take their weight-loss resolutions to an extreme (I think weight-loss resolutions are always silly, if not extreme), without consulting a health professional - they put themselves at risk for serious mental and physical consequences. Diets are a primary predictor for disordered eating and eating disorders. Many diets and cleanses result in serious nutrient deficiencies, which in turn, lead to more physical complications.
Solution: Be mindful, be intuitive. Don't be afraid to ask for professional guidance.
As I have discussed in previous articles, numbers are bullshit. Stop worrying about pounds, calories, or absolute times. Tune into your body and focus on its signals. Eat slowly, be present when you eat, honor your hunger/satiety signals. The book "Intuitive Eating" is a fabulous resource to learn more about Intuitive eating. **NOTE: those with a history of disordered eating and eating disorders may find this difficult and should check in with their treatment team before pursuing this strategy.**
Same goes with exercise. Practice physical vitality, find an activity that you truly love. Don't force yourself to engage in workouts that you hate - there are far too many forms of exercise to do something that makes you miserable. Make movement a practice rather than a chore, and ALWAYS honor your body by giving your body both the challenge and rest it needs.
When in doubt, call a nutritionist, dietician, doctor, and/or therapist. Ask for help. Nutrition and exercise are complicated fields, and experts exist in both of them for a reason. They are there to assist you in your journey to greater health.
Sample Goals:
In 2015 I will try a new fitness class every week
In 2015 I will not eat in front of a computer, TV, or other distraction
In 2015 I will practice mindful eating and exercise
In 2015 I will check in with a therapist, nutritionist, or doctor if I feel compulsions to exercise longer/harder than recommended guidelines or my original approved goals
Problem #3: No Flexibility
Resolutions should be a sustainable enrichment of your life, not a burden. If you are constantly "messing up" you may need to reconsider your resolution, or the way you are pursuing it. Your resolutions should leave room for life! Don't beat yourself up if you miss your favorite Zumba class for your best friend's birthday party/The birth of your cousin's 3rd child/you're just freaking tired. Life happens. Resolutions are intended to enhance your life, not get in the way.
Conclusion
Wellness is comprised of 7 dimensions (pictured below). If you are truly seeking to be well, make goals that aspire to and respect wellness in all of its dimensions. Honor your body, mind, and happiness. Aspire to be the best, happiest, most vibrant you!
The book "Intuitive Eating" is a fabulous resource to learn more about Intuitive eating.
Same goes with exercise. Practice physical vitality, find an activity that you truly love. Don't force yourself to engage in workouts that you hate - there are far too many forms of exercise to do something that makes you miserable. Make movement a practice rather than a chore, and ALWAYS honor your body by giving your body both the challenge and rest it needs.
When in doubt, call a nutritionist, dietician, doctor, and/or therapist. Ask for help. Nutrition and exercise are complicated fields, and experts exist in both of them for a reason. They are there to assist you in your journey to greater health.
Sample Goals:
In 2015 I will try a new fitness class every week
In 2015 I will not eat in front of a computer, TV, or other distraction
In 2015 I will practice mindful eating and exercise
In 2015 I will check in with a therapist, nutritionist, or doctor if I feel compulsions to exercise longer/harder than recommended guidelines or my original approved goals
Problem #3: No Flexibility
Resolutions should be a sustainable enrichment of your life, not a burden. If you are constantly "messing up" you may need to reconsider your resolution, or the way you are pursuing it. Your resolutions should leave room for life! Don't beat yourself up if you miss your favorite Zumba class for your best friend's birthday party/ The birth of your cousins 3rd child/you're just freaking tired. Life happens. Resolutions are intended to enhance your life, not get in the way.
Conclusion
Wellness is comprised of 7 dimensions (pictured below). If you are truly seeking to be well, make goals that aspire to and respect wellness in all of its dimensions. Honor your body, mind, and happiness. Aspire to be the best, happiest, most vibrant you!
This year, focus on sustainable behaviors that support and promote your health holistically.
In the following post, I will discuss the problems with the "weight-loss" resolution and provide alternatives to purse a truly healthier 2015.
Many readers of this blog have a history of disordered eating or an eating disorder. Remember that for you, health is first and foremost about honoring your body, defying the disorder, and finding strength in recovery. Recovery should ALWAYS be at the top of our resolutions, for each year, day, and moment. Choose recovery at every opportunity.
Problem #1: Wrong Goal
"Losing Weight" is an "outcome goal" (and it's the wrong one!). It provides people with a destination, but often leaves people grasping for a means to an end. This often leads to less-than-optimal strategies for reducing weight including restriction, poorly planned exercise, fad diets, detoxes, and disordered behaviors. These behaviors are not sustainable and can reduce your health and quality of life rather than improve it.
Here is a brilliant article that describes some of these destructive behaviors and how to avoid them
Solution: Focus on HEALTH, Not Weight-Loss by Setting "Process Goals"
Focus on process goals, the pathway to health rather than your guess of what it "looks like." By engaging in behaviors like eating more fruits and vegetables, drinking more water, and practicing physical vitality and mindful eating, our bodies will find a natural "happy place" which may or may not entail weight loss/gain. Remember that weight gain (especially in conjunction with exercise) is sometimes associated with muscle gain. Weight (to an extent) is fairly arbitrary in relationship to health.
Smash your scale. Stop worrying about weight. Focus on behaviors.
Sample Goals:
In 2015 I will drink over 2.2L of water a day (Mayo Clinic)
In 2015 I will practice mindful eating
In 2015 I will try a new vegetable each month
In 2015 I will try to buy more local produce
In 2015 I will try to move 150 minutes a week (American Heart Association)
In 2015 I will consult a nutritionist and/or therapist and/or doctor to check in and ensure my goals follow my body's specific and unique needs
Problem #2: Too Much Too Fast
Crash dieting and over-exercise, simply put, are detrimental to your health. When people take their weight-loss resolutions to an extreme (I think weight-loss resolutions are always silly, if not extreme), without consulting a health professional - they put themselves at risk for serious mental and physical consequences. Diets are a primary predictor for disordered eating and eating disorders. Many diets and cleanses result in serious nutrient deficiencies, which in turn, lead to more physical complications.
Solution: Be mindful, be intuitive. Don't be afraid to ask for professional guidance.
As I have discussed in previous articles, numbers are bullshit. Stop worrying about pounds, calories, or absolute times. Tune into your body and focus on its signals. Eat slowly, be present when you eat, honor your hunger/satiety signals. The book "Intuitive Eating" is a fabulous resource to learn more about Intuitive eating. **NOTE: those with a history of disordered eating and eating disorders may find this difficult and should check in with their treatment team before pursuing this strategy.**
Same goes with exercise. Practice physical vitality, find an activity that you truly love. Don't force yourself to engage in workouts that you hate - there are far too many forms of exercise to do something that makes you miserable. Make movement a practice rather than a chore, and ALWAYS honor your body by giving your body both the challenge and rest it needs.
When in doubt, call a nutritionist, dietician, doctor, and/or therapist. Ask for help. Nutrition and exercise are complicated fields, and experts exist in both of them for a reason. They are there to assist you in your journey to greater health.
Sample Goals:
In 2015 I will try a new fitness class every week
In 2015 I will not eat in front of a computer, TV, or other distraction
In 2015 I will practice mindful eating and exercise
In 2015 I will check in with a therapist, nutritionist, or doctor if I feel compulsions to exercise longer/harder than recommended guidelines or my original approved goals
Problem #3: No Flexibility
Resolutions should be a sustainable enrichment of your life, not a burden. If you are constantly "messing up" you may need to reconsider your resolution, or the way you are pursuing it. Your resolutions should leave room for life! Don't beat yourself up if you miss your favorite Zumba class for your best friend's birthday party/The birth of your cousin's 3rd child/you're just freaking tired. Life happens. Resolutions are intended to enhance your life, not get in the way.
Conclusion
Wellness is comprised of 7 dimensions (pictured below). If you are truly seeking to be well, make goals that aspire to and respect wellness in all of its dimensions. Honor your body, mind, and happiness. Aspire to be the best, happiest, most vibrant you!
The book "Intuitive Eating" is a fabulous resource to learn more about Intuitive eating.
Same goes with exercise. Practice physical vitality, find an activity that you truly love. Don't force yourself to engage in workouts that you hate - there are far too many forms of exercise to do something that makes you miserable. Make movement a practice rather than a chore, and ALWAYS honor your body by giving your body both the challenge and rest it needs.
When in doubt, call a nutritionist, dietician, doctor, and/or therapist. Ask for help. Nutrition and exercise are complicated fields, and experts exist in both of them for a reason. They are there to assist you in your journey to greater health.
Sample Goals:
In 2015 I will try a new fitness class every week
In 2015 I will not eat in front of a computer, TV, or other distraction
In 2015 I will practice mindful eating and exercise
In 2015 I will check in with a therapist, nutritionist, or doctor if I feel compulsions to exercise longer/harder than recommended guidelines or my original approved goals
Problem #3: No Flexibility
Resolutions should be a sustainable enrichment of your life, not a burden. If you are constantly "messing up" you may need to reconsider your resolution, or the way you are pursuing it. Your resolutions should leave room for life! Don't beat yourself up if you miss your favorite Zumba class for your best friend's birthday party/ The birth of your cousins 3rd child/you're just freaking tired. Life happens. Resolutions are intended to enhance your life, not get in the way.
Conclusion
Wellness is comprised of 7 dimensions (pictured below). If you are truly seeking to be well, make goals that aspire to and respect wellness in all of its dimensions. Honor your body, mind, and happiness. Aspire to be the best, happiest, most vibrant you!
photo courtesy of CTCA
My goals for the upcoming year are as follows:
- Drink more water. Wayyyyyyy more water.
- Try boxing! Feel like a badass.
- Get rid of unnecessary sources of stress in my life, take time to breathe each day.
- Post 3x a week in this blog - HOLD ME TO IT READERS!
Join me in making resolutions that honor your body, your happiness, and your being.
Happy New Years!
My goals for the upcoming year are as follows:
- Drink more water. Wayyyyyyy more water.
- Try boxing! Feel like a badass.
- Get rid of unnecessary sources of stress in my life, take time to breathe each day.
- Post 3x a week in this blog - HOLD ME TO IT READERS!
Join me in making resolutions that honor your body, your happiness, and your being.
Happy New Years!