BEATING THE ODDS
Resolutions that work
Almost 50 per cent of us commit to some form of New Year’s resolution. The other 50 per cent are realistic.
With a success rate of less than 10 per cent, it seems that late-night, libation-steeped goal-setting may not be the best approach to self-improvement planning. Still, where there’s opportunity, there’s hope.
Close to one-third of midnight revellers focus on diet and weight loss while the rest zero in on finance, love and lifestyle. With close to 100 per cent of diets failing, it’s likely that resolution success rates have more to do with learning Spanish or being a nicer pet owner than dropping pounds.
Sounds pretty dismal for those who use New Year’s as a springboard to launch a smaller pant size. Fear not! Losing weight isn’t as impossible as the stats would suggest. It’s the approach that needs work. If you want to beat the odds, try changing your strategy by following some simple guidelines.
You can’t out-diet poor exercise:
You’ve probably heard the saying, “You can’t out-exercise a poor diet.” Interestingly, the converse may also be true.
A recent study published in the Journal of Medicine and Science in Sports and Exercise compared the benefits of exercise and diet for the purposes of weight loss. Subjects were given a controlled lunch followed by an open buffet for supper. Some of the subjects were dieting, others were exercising.
It seems that calorie restriction (logically) results in intense hunger cravings, often followed by binging. It’s your body’s way of correcting a nagging deficit.
With exercise, the same crash wasn’t as problematic. Researchers suggest that working out triggers hormones that may actually suppress hunger — something that doesn’t happen when dieting alone.
The study also challenged the common assumption that people eat more after physical activity to offset their hard work. Not true, according to researchers.
Rig the outcome by setting low expectations:
Thinking you can drop a quick 50 pounds is about as realistic as convincing your boss to top up your salary by $20,000. A new keyboard may be more realistic.
Ambitious goals that seem doable when sipping champagne become quite daunting the next morning. Rather than adjusting the scale and scope, most people simply cancel the goal all together. “What was I thinking? Besides, there’s still 30 pounds of Christmas leftovers in the fridge that need to be addressed.”
If sustainable results are your goal, focus on shorter time lines and more attainable wins. Small successes compound into larger ones.
Unless you’re an accountant, tracking calories can be a drag:
Counting calories is a big pain. If the thing that gets you to the thing that’s already challenging is itself challenging, there’s more reason to bail on the other challenging thing … right?
“I couldn’t figure out my calorie formula so I’m eating a cake … you said to keep my expectations low.”
The siren’s call of high-calorie, low-nutrient food becomes irresistible when you’re bored, tired, happy, sad, stressed, depressed, ambivalent, awake … you get the point. It’s there and it’s calling. The secret is making problem food inaccessible.
The only thing standing between my loving pooch and her cookie jar is her lack of opposable thumbs and an understanding of doorknob technology. The only thing standing between you and your cookie jar is … nothing.
Toss outstanding Christmas baking the same day you kick the tree to the curb. I know, you’re throwing away someone’s love but let’s pretend their love is clogging your arteries and making you kinda chubby.
If not “me first,” at least “me” at some point:
In one survey 75 per cent of women avoided exercise due to a fear of being judged. Main reasons for skipping the gym including appearance, ability and in the case of mothers, a fear of being judged for putting themselves first.
Ladies! When the plane is going down, secure your own mask before helping others!
Brushing your teeth, personal hygiene and going to the doctor are all investments in yourself and in turn your family. Exercise is no different. It’s the best medicine out there.
If privacy is your concern, exercise at home. It’s cheap, effective and close.
This year, be a part of the 10 per cent. Make smart resolutions that stick. Paul Robinson has enjoyed 29 years as a personal trainer, executive, speaker and consultant in the fitness industry. He owns Kneifel Robinson (KR) Personal Training, with his partner Monica Kneifel Robinson, serving St. Albert and Edmonton. KR specializes in helping beginners and gym-phobics achieve success. You can reach them at: info@krpersonaltraining.com