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Diet tips for new year’s resolutions

The end of the year is here, and with it, the new year’s resolutions. Have you started thinking about yours? Setting goals for the new year has become a worldwide tradition, it’s a time when we reflect not only on what happened in the present year, but also on what we want to achieve in the next! 

We start to make a list with all our wishes as a way to keep motivated throughout the year, which is not always easy and we don’t always succeed.

So, I decided to bring you not only a list of resolutions related to food and fitness as the strategies and the way so that you don’t reach the end of next year with unfulfilled resolutions!

How do you set goals that you can achieve?

Have you ever heard of SMART methodology? I will teach you how to apply this methodology to your new year’s resolutions! 

Grab a pen and paper and follow step by step how to outline your goals!

The letters are the initials for the words:

Specifics – You should define very well what the objective of each goal is so that you know exactly what to do. For example, just writing down that you want to lose weight is not enough. You should indicate precisely how much weight you want to lose.

Measurable – Each resolution must have a way to measure progress, to know that you’re on the right track. For example: number of kilograms/centimetres lost.

Reachable – This is the main thing, you must be realistic! You should set goals within your reality, within what you can actually do! There’s no point in wanting the body of a top model if you don’t eat or train accordingly and are not willing to do so. It will only frustrate you.

Relevance – Time to write the real reason! Why you want to achieve that goal so badly, the importance of it! What benefits will you get from reaching that goal? These are the questions you should ask yourself. Write them all down in a notebook! 

Timescale– A deadline should be set, a date to reach your goals, otherwise you won’t feel the commitment!

How not to give up without even having started?

Year after year, how many times have you started the year full of motivation and before the summer you don’t even remember the goals you set?

Let’s list 5 steps to prevent this from happening:

  • Plan– List your goals according to the SMART methodology we just looked at.
  • Don’t depend on motivation – We are all adults! And as such, we know that many times we have to do things even if we don’t feel like it! Always having in mind the real reason for having set such a goal, helps you to have the necessary discipline to continue!
  • Don’t wait for ideal conditions to start – when I have more time, when I start training, after Easter, when it doesn’t rain… we are experts at making excuses and procrastination! Start with what you have today and what you can do today!
  • Insist – If you don’t do it yourself and want to do it, nobody will do it for you! Learn to have the discipline to do what has to be done to reach your goal!
  • Avoid sabotaging thoughts – It’s always going to be easier to skip training or to eat pizza instead of grilled fish. Our brain is formatted to seek comfort, yet we know that it’s outside the comfort zone that good things happen. Whenever you have a sabotaging thought, remember what got you started and why you want to win! 

New year’s resolution ideas:

Now that you know how to set goals for success, I’m going to give you some ideas for new year’s resolutions to improve your diet and more than that, your general health!

– Eat more Fuit and Vegetables: gives special importance to citrus fruits and red fruits. Here’s the challenge: each month, choose a fruit and vegetable that you’re not used to eating, or don’t think you like, and find new ways to include it in your diet. Vary the way it is cooked and seasoned!

Drink more water – Multiply your current weight by 35mL and find out how much water you should approximately consume. Define a strategy to reach this figure every day! 

–  Be more active – Practising physical exercise releases hormones that provide well-being and happiness. So, choose a physical activity to perform in 2022. Whether it’s daily walking, swimming, gym, Cross Training or padel, the important thing is that it’s something you enjoy doing. None is better than the other!

– Lose/gain weight – one of the most common wishes in the world! Make sure you do it in a way that’s sustainable for you. So instead of sticking to trendy diets, killing yourself in the gym and becoming a dissatisfied being, make an appointment with a nutritionist to have them work out the plan for you. I guarantee you’ll save time and money!

– Change your routine little by little – the most common mistake, which follows on from the “new year, new life” mentality, is overnight wanting to start doing everything at once. The result? After a week of daily failures, we find ourselves thinking that the goals we set are not for us after all! So, this year, decide to do differently and start by changing whatever is most urgent!

– Stop Procrastinating – take one step at a time, but take one step every day!

I hope this article helps you have a great year 2022!

Share with us your main resolutions for the new year.

HAPPY HOLIDAYS!

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The information included in this article concerns the authors opinion only.

About Ana Silva

Ana Silva
Licenciada em Ciências da Nutrição, com especialização em Nutrição Clínica e Desportiva, e Técnica de Exercício Físico, exerce a sua atividade laboral essencialmente em ginásios. Há mais de 5 anos na área, tem vasta experiência no acompanhamento e transformações corporais e de estilo de vida de pessoas e atletas de todas as faixas etárias.Nome profissional e o n° da cédula: Ana Paula Silva 3546NInstagram: anapaulasilva_nutri

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