Written by Melinda CharletDear Dietitian,
My intentions to change and improve my health are very good, but it seems like I am caught in a loop that I can’t escape from. I try to change, but end up back in my usual unhealthy habits without even realizing it. Do you have any tips to help me break out of this cycle? I really do want to succeed at my New Year’s Resolutions this year.
Sincerely,
Going in Circles
Dear Going in Circles,
Your struggle to change your health habits is very real and all too common. When the distance between our vision of where we want to be and the reality of where we currently are is too great, it is hard to bridge the gap and we end up back where we started. We can’t reach the unrealistic place we want to be, so we give up and go back to what is comfortable. There are however, several things we can do to shorten the distance between those two places to improve our chance of succeeding.
1. Make sure your ideal is realistic. We all have an idea in our heads of what the physical ideal is. But in the world of Photoshopped images and nonstop access to an internet that is telling us what we should be doing and being, this ideal is probably not very realistic. You need to sift through all of the information and misinformation about health and decide what a realistic healthy ideal is for you. Everyone has different genetics and situations that affect what is possible for them. There are some things that we can change and some things that we can’t. I cannot do anything to make myself taller (except wear heals), but I can do things to fight the genetic tendencies for heart disease and obesity that I have been given. Focus on the things that you can change. Write down what your realistic ideal is, so you can refer back to it frequently.
2. Honestly assess where you are. Take a good look at your current habits and be honest with yourself. What are you already successful at doing that is healthy? Are you doing a good job of drinking enough water? Are you making time to exercise? And then ask yourself what you need to improve on to achieve your new realistic ideal. Make a list of things that you need to change. Do you need to eat more vegetables? Do you need to stop drinking soda? Assess your beliefs. Question why you do things. Be open to new ideas. Just because you have always done things a certain way, does not mean it’s the best or only way.
3. Set specific goals. Look at your list of things you need to change, and set specific goals with a plan on how to achieve them. One of my goals this year was to eat less meat, so I wrote down: ‘I will improve my health by eating meatless dinners three times per week’. I make sure that I plan out my menu for the week before I go to the grocery store, so that I set myself up to succeed at my goal. Do this for all of the things on your list and then work on one or two at a time. Don’t try to change too many things at once or you will get overwhelmed.
4. Listen to the conversation in your head. As you start to make changes in your life, pay attention to what you are telling yourself. How many times do you say to yourself, ‘Why did I eat that?” or ‘Why didn’t I exercise today?” How often are you saying these things? Are these conversations mostly positive or negative? Negative self-talk will keep you in that loop of not succeeding at your goals. Get rid of shame. If you make a mistake, forgive yourself and move on. Don’t give up. Believe that you are capable of change, and try to make these conversations with yourself more positive. Tell yourself, ‘Good job for going to Yoga today’ or ‘Yeah!, I ate my kale today.’ Focus on what you are doing right. If you reward yourself for doing a good job, you will want to keep doing it.
5. Don’t be afraid to ask for help. We are not meant to walk the path to health alone. We all have family or friends that are facing the same struggles. Sharing our challenges as well as our successes with each other can be mutually beneficial. When we do this, we realize that we are not the only ones having a hard time realizing our vision, and can help each other along the way. Having an exercise partner or someone who knows what your goals are can help keep you accountable. A Dietitian or other health care provider can also help you figure out what your realistic ideal should look like and can help you set achievable goals.
Hopefully these tips can help you get out of the unhealthy cycle you are in and on the path to wellness.
Healthy wishes,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
