Five Simple Changes (Instead of Massive Resolutions)
Skip the resolution this New Year’s and replace it with simple changes! New Year’s resolutions are often times pre-destined to fail because they are predictably unrealistic. For example, people set resolutions like “exercise every day,” “lose 50 pounds,” “eat healthier” etc. These goals are all fine and good but they typically don’t fall into the SMART model of goal setting we teach in the BWCLP.
What is SMART?
goals should be specific, measurable, attainable, realistic, and have a time component. Rather than saying “this year, I will lose weight,” a wiser goal would be to say “In the next calendar year, I will lose 20 pounds.” The number 20 is very specific, but it is also realistic. The next calendar year is an intelligent time component. 20 Pounds in a calendar year is a very attainable goal, and is a much better way forward than saying “I will lose some weight this year.”
Take Resolutions to the Next Level.
Rather than setting goals as mentioned above, we like to teach a different method in the BWCLP. Rather than focusing on particular end points, we encourage you to focus on creating new habits. The following is a list of five simple behavioral changes we teach in the BWCLP.
20-30 Grams of Protein at your first meal
We have been trained to wake up in the morning and start our day with carbs, grains, and sugars. A simple step towards a healthier lifestyle is to ditch the early morning carb fest, find a way to get 20-30 grams of protein for breakfast.
Eating protein at breakfast has been shown to decrease appetite throughout the day as well as lead to fewer calories consumed during the day. Rather than waking up and eating toast, a bowl of oatmeal, and a glass of orange juice; make a chicken and spinach omelette with 4-6 ounces of chicken, a couple eggs, a cup of spinach, and garnish it with avocado slices.
Ditch the Large Plates, and Start Using Small Plates.
Portion control is a cliche recommendation for people who are trying to adopt a healthier lifestyle. If you don’t want to weigh and measure every morsel of food, how do you practice portion control? A simple method we have adopted in our house was just to dust off the small plates in our cabinets and use those for dinner rather than the large platter size plates we have. By utilizing a smaller plate, you will serve yourself smaller portions by default. Finish your plate and contemplating seconds? Sit back for five minutes and wait before refilling the plate back up. I think you’ll be pleasantly surprised.
1/3 Diet
If you have been listening to BWCLP recordings, then you are well versed in the 1/3 diet. In short, the 1/3 diet is a simple way to look at every plate of food you prepare for yourself. At each meal, divide your plate into even thirds (like a mercedes logo). One third of your plate is a lean protein like poultry, fish, or sirloin; one third is cruciferous vegetables, and the last third is a starchy carb (or fruit at breakfast).
No Liquid Calories
This is one of the most important habits to develop. Americans over consume far too many liquid calories. Sugar in our soft drinks, creams and syrups in our coffee, fruit juices, and unneeded sugar in our Gatorade adds up to several thousand excess calories each year. This one change makes a world of difference.
Walk 1 Mile Each Time You Eat
Finally, each time you eat, make it a point to get outside and go for a one mile walk. This habit can be transformational for people. Going for a walk post meal can lower your post meal blood sugar, increase your levels of physical activity, and get you to the coveted 10,000 steps each day.
In conclusion, New Year’s resolutions are fine, but this year instead of focusing on a particular goal, focus on developing new habits that will last a lifetime!
