Making Change Stick All Year Round

How do I get a resolution to stick? It definitely does not come down to a specific date. Just because it is January first doesn’t mean that you are in the mind frame to make a lasting change. I like to use stages of change with my clients to assess where they are at and how ready they are to change.

If they are not ready I work with them to get them to a place that they are. If they are ready I encourage them to tell people about their intentions. When they are in the process of already having made changes we provide techniques to help maintain the change that they have created.

So this January first, if you want to change, I would recommend taking the time to think about where you are in the stages of change. Make this your starting point for change – not necessarily jumping right into it but giving yourself permission to start the change in a gentler, more sustainable way.

I always recommend looking at the year as a whole for the change to take place – or leave out a time frame all together.

I always place emphasis on change starting with thinking about it. Yes that counts! If you are ready to take the next step, if you are thinking about it figure out how to move to where it can realistically become an option. For example weigh the pros and cons and take steps to make the pros out weigh the cons.

I believe this helps people make lasting change. Most of us have made a resolution on January first that’s turned out to become a February flop.

Take the time to nurture your future to create lasting change. Wherever you are in your steps to change there are some things you can put into place:

·      Try writing down what you eat. You might be surprised that it helps you lose more weight and not only that, but        it helps keep that weight off.

·      Try planning meals and shopping with a list – be sure to stick to your list. If it’s not in your house you won’t be            eating it there. If you need help with meal planning a Registered Dietitian can help. 

·      Try taking at least 20 minutes to eat. Chew your food thoroughly.

·      Try to eat together with your family or friends. Be sure to minimize and remove distractions such as phones, TV, 
       and electronic devices.

·      Try drinking water and avoiding other sugar- laden beverages. To create more flavour in your water try adding 
       cucumbers, berries, lemons, limes, oranges, apples, mint, etc.

In terms of weight loss I always place emphasis on looking at the why of eating. Ask yourself why am I eating?

Is it because I am emotional  (this can include all ranges of emotion – happy, sad, mad, etc.)? Is it because you are bored or stressed? Or is it because you are truly hungry?

Sometimes it can be as simple as changing routines. For example:

·      Do you snack at night watching TV? Try taking up knitting to keep your hands busy.

·      Do you eat in the car? Try listening to an audio book on how to learn a new language.

·      Do you eat anytime you wander through the kitchen or the lunch room at work? Try changing the route through 
       your house – if possible – to get from room to room or going for a walk at lunch and eating outside. 

Have questions about how to get your eating on track? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com

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