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NEW YEAR'S RESOLUTIONS AND WEIGHT LOSS
It is said that some 40% of Americans vow to lose weight as one of their New Year's resolutions. Most of the links below offer tips about not overdoing it and taking small, concrete steps to reach your goal. Give your resolutions a chance (say, 6 weeks of fitness) before giving up, and don't punish yourself if you get off track...just get back on. We hope these links inspire you as they did us; please e-mail us if you have suggestions to add to this page! And best wishes to you in the New Year!
See below Links for TOPS New Year's Resoultion Weight Loss "Contract with Myself."
Links to Articles
- http://weightloss.about.com/library/weekly/aa010101a.htm (excellent tips on fulfilling your resolutions)
- http://www.healthdigest.org/new-years-weight-loss.html (about making small goals, such as not putting sugar in your coffee, instead of large, overwhelming ones)
- http://www.practicalweightloss.com/nutrition/articles/lose-fat/new-years-resolutions.html (again, a few simple suggestions to make reasonable goals, similar to previous article but shorter)
- http://www.medicalmoment.org/monthly/12-02/newyear/index.asp (more tips similar to the first two articles; also recommends joining a group and starting an exercise program; written by a physician)
- http://lowfatcooking.about.com/library/weekly/aa122900.htm (very short; has links to other articles; more positive about resolutions and their ability to change one - which this author agrees with more than the "resolutions don't work" attitude. What is wrong with setting goals as ways of improving ourselves and our lives and our health and our bodies?)
- http://lowfatcooking.about.com/gi/dynamic/offsite.htm?site=http://www.findarticles.com/m1272/2643%5F127/53390141/p1/article.jhtml (article on keeping your commitment to weight-loss resolutions; has tips to guide you such as the following: "Develop a weekly reward system for meeting behavior change goals--for example, rental of movies or buying a flower bouquet or a compact disc of relaxing music."
- http://womenshealth.about.com/library/weekly/aa121702a.htm (about sleeplessness and weight gain)
- http://www.medicalmoment.org/monthly/12-02/newyear/moving.asp (inspiring tips about getting moving, such as commiting to an exercise program for 6 weeks)
- http://exercise.about.com/library/weekly/aa121800a.htm (humorous and practical approach to weight loss resolutions, including a checklist and weight loss plan)
- Five Tips to Resolve Weight Loss Resolutions (short, simple steps, focusing on fitness. Here is an example: "Resolving to be fit is important, but it’s also important to have a reasonable plan, to have good information about how to succeed and to make sure that your goals are achievable and reasonable. With this approach, short-term setbacks won’t cause long-term failure. It’s never too late to start again and start right."
- Are you resolved? (Example tip: "Meet mini-goals. Make small changes every week and they will add up in time. It's easier to move individual stones than a whole mountain, right? Here are some examples of weekly changes you could incorporate into mini-goals.")
MY NEW YEAR’S RESOLUTION CONTRACT WITH MYSELF
Beginning _______________ (date), I resolve to: _______________________________
Make your resolution specific. Examples: substitute a piece of fresh fruit for the cookies I usually eat during mid-morning coffee break. Take a 20-minute walk at least 4 times per week. Try one new low-calorie recipe at least twice a week. Your resolution should also be realistic. Start with a reasonable goal. You can always get more ambitious on the next go-around.
As an incentive to stick with this resolution, I will reward myself as follows:
After 2 weeks, my reward will be ____________________________________________________
After 4 weeks, my reward will be ____________________________________________________
After 6 weeks, my reward will be ____________________________________________________
After 8 weeks, my reward will be ____________________________________________________
After 10 weeks, my SPECIAL reward will be___________________________________________
...and at that time, I will decide whether to start a new 10-week plan with this same resolution or a revised goal.
If I break this contract anything during the 10 weeks, I will ______________________________________________________________________________
Assign yourself a “correction” task that’s unpleasant but not self-destructive—for instance, a household chore you’ve been putting off. …and then I will go right back to the terms of the original contract. This is important. One slip doesn’t have to derail your whole effort. Pick up where you left off.
Since life isn’t perfect, I know there will be situations that will test my resolve. These include:
______________________________________________________________________________
Try to imagine what might get in the way of sticking to your resolution.For instance, if you've resolved to walk outdoors regularly, a long stretch of poor weather may challenge you.
If situations like these occur, I can still stick to my resolution by: _____________________________
List as many possible solutions as you can think of. In the example given above, you might decide it's okay to walk indoors during severe weather.
I have chosen a "resolution partner" who will encourage me to stick with this contract.
This partner could be a TOPS pal, spourse, friend, relative, or anyone who's willing to offer support.
Your signature:_______________________________
Signature of resolution partner:_______________________________________
Click here to obtain the New Year's Resolution Contract with Myself in Microsoft Word.
Or click here for a PDF version.
More Resolutions
Quitting Smoking Tips
Please email us your favorite sites or your reviews of these sites by clicking here.
http://www.chriscor.com/new.htm
http://www.betterhealth.com/HK/SubjectMain/0,1344,192,00.html
New Y ear's Resolutions & Weight Loss
Exercise & Food Chart in Excel - Free Template! Click here to go to downloads.
BMI - What Is It and Is Mine Too High? Click here to check your height and weight against a BMI table.
Getting through a Plateau - see bottom of links page.
GET A WEIGHT LOSS DIARY FREE
Click here to download our 16-week weight loss diary and calendar (in Word). Or go to our downloads page for more!
NEW - Here is our 3-month 2004 food diary and exercise calendar, also in Word.
Click here if you want a PDF version of the 16-week food diary (99 pages).
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