As we about to turn the page into the next decade we all can share three words that are circulating through our minds: “New Year’s Resolutions.” 

Yes, it is a great time to let things go and establish new habits, but it is even more important to figure out how to be truly successful ( … and not to repeat a scenario when 2009 resolutions failed first month into the year – yes, we all have been there).  So how is it different this year? 

At Top Balance Nutrition we decided to go back to the beginning of the process and start with NOT setting goals, but with setting PRINICIPLES as to how to set goals. 

 1.  Set realistic goals

Your goal is to lose weight (1-2lbs/week is the healthiest pace).  The crucial part is to figure out what is the realistic weight for your body.  Reference BMI (Body Mass Index) table below to figure out your healthy weight range.  Remember weighing too little can be as dangerous as weighing too much. 

The healthy BMI range is 18.5-25 (indicated with blue boxes).  So if you are 5’6”, your healthy range is 110-150lbs.  

Another way to figure out your ideal weight is to take 100 pounds for the first 5 feet for women and add 5 lbs for each additional inch. Then take the final number and add 10% for large frame women and subtract 10% for small frame women. Thus, a person who is 5′6″ should be 100 + 30 = 130 lbs +/- 10% = 117 – 143 lbs

For men, take 106 lbs for the first five feet and add additional 6 lbs for each inch of height. Then add 10% for a large frame person or subtract 10% for a small framed individual.

 2. Set honest goals

 You want to start running.  It has been your goal since 1995.  Be honest with yourself – is running REALLY important to you or are you more concerned about losing the extra weight or building endurance.  If you make resolutions to do things because your husband wants them or you think you SHOULD want them, you will most likely set yourself up for failure. Take five minutes to think carefully about WHAT YOU REALLY want in YOUR life?  

 3. Set specific and measurable goals

 If you do not know where you are going, you will never know when you get there. If you want to lose weight – how much and in how long. A reasonable goal is to drop 1-2 lbs/week. Thus, set a goal of losing 5 lbs in one month. If you want to start going to the gym – how often? Say, at least three times per week for at least 30 minutes. Chances are you will surpass your goals, but setting reasonable goals and being specific will always allow you to feel like a winner.

 4. Make few changes at a time

Complete overhaul never works.  One goal at a time,one meal at a time, one work out at a time, one mile at a time will yield better results than changing everything all at once. Start with one change – substituting one soda for water per day, eating one more fruit each day, or parking far away from the office are all reasonable goals. Allow this change to become a natural part of yoru life. It may take up to a month for this change to start feeling natural. Then move on to the next goal.

5. Ask for help

Do not be afraid to ask for help. Be specific about your needs. Ask your friends to prepare healthy dishes when you come over, explain to your spouse the situations which are very tempting to you, hire a personal trainer, etc. There is no reason why your children should be eathing greasy snacks as you are trying to each healthy. Do things as a family. They will thank you later! 

Here’s to a healthy and happy year ahead!!!

 E-mail us at balance@topbalancenutrition.com