Resolution to lose weight

To make your New Year’s resolution stick this year, make your resolution do-able. It is not enough to make broad pledges such as "I want to lose weight in 2016" or "I want to get fit and toned".

Chances are you’ll be on and off loads of diets and although you will probably lose weight, you will also be very likely to fall off the wagon and regain the flab plus more. That failure will happen unless you back up your dream, your vision and your pledges with very specific plans.

Plans that are easily built into your everyday life. Plans that help to knock old bad habits hard on the head. Plans that you will and can do easily and consistently.

Here are some examples of how to do this and what you might work on to be successful with your resolutions to lose weight:

1. Write down 3 specific eating or drinking habits that you need to work on

  • Cut back on alcohol intake
  • Stop drinking regular soft drinks
  • Change the portions served
  • Cook at home more often
  • Stop meal skipping
  • Cut back on the number of milky coffees drunk
  • Stop jumping on the bathroom scales every minute of the day – it does anyone’s mind in!
  • Increase the intake of vegetables or salad
  • Eat fruit each day

2. For each one, write down something realistic and easy that you could do to change that habit

  • Keep less alcohol at home. Only buy a bottle rather than a cask of wine. Choose at least 3 nights per week when you’ll be totally alcohol-free.
  • Cross regular soft drink off the shopping list. Replace with low joule/diet soft drink/soda water. Put a jug of water on the desk at work. Keep a water bottle in the car.
  • Use Trudy’s book to find out which foods need to be reduced and which need to be increased. You’ll need to cook less of some foods but more of others so you have the best amount to serve.
  • Plan a weekly shop that includes enough food for at least 5 nights of home cooked foods. it’s okay to eat leftovers of home cooked meals on another evening!
  • Put the alarm on to get you up 15 mins earlier so you have time to eat or pack breakfast to take. Set a reminder on the mobile phone or computer to remind you to check in with your hunger and take a break for lunch at a sensible time.
  • Make the first coffee of the day fantastic but buy a smaller cup of it. Make all the other coffees black with a dash of milk or switch to tea. Better still drink more water.
  • Bury the bathroom scales in a room or space where you don’t go right into every day – maybe the laundry or spare room?
  • Buy frozen vegetables so you never run out. Cut up enough vegetables tonight for tomorrow’s meal as well. Don’t cook tomorrow’s vegetables – just pop them into a storage tub in the fridge ready to go tomorrow. Take cut up vegetables or salad to work.

3. Work on each of those 3 habits during January and February. It takes up to 2 months to bed down a new habit and change and old one, so don’t give up too soon and don't try to do too many things at once.

4. Keep track of how well you are going. Draw up a weekly success chart with each of the new habits listed. Each and every day, give yourself a star if you succeeded on the day. At the end of each week, total up your stars. If you’re getting 5 or more for each new habit, that’s fantastic. If you’re not doing that well, then work out how you could improve things further. What (or who) is stopping you? Work on ways you can make that new habit stick.

Apply this technique for teasing out your plans for success in any resolution or dream.

Simply replace any reference to eating and drinking or weight loss with another goal.

For example:

Here are some ways to be successful with your resolution to: "I am going to get fit this year"

1. Write down 3 specific "activity habits" that you need to work on.

  • Walk an extra 60 minutes a day on three days each week
  • Keep a spare set of gym shoes/swimming gear/sports equipment in the car
  • Swap couch time for active time

2. For each one, write down something realistic and easy that you could do to change that habit.

  • Book out dates and times in my diary so that I have 60 minutes spare to go for a walk
  • Go buy a second set of walking/running shoes to keep at the office so I can use them at lunch time
  • Work at a standing desk rather than sitting down.
  • Watch the TV screen whilst standing rather than lounging on a chair.
  • Set a time limit of screen time

This technique applies at all times of the year whenever you want to get ideas/dreams/goals started and firmly planted into your life.