You say you want a RESOLUTION?

The new year brings a chance for healthy change

2014 is just around the corner, and millions of Americans will be making healthy resolutions for many reasons.

From losing weight, stopping smoking or drinking, or eliminating stress, these resolutions often start with good intentions, but sticking to the proposed changes can be a challenge.

Researchers at the University of Minnesota found that 80 percent of resolution makers have given up their goals by Valentine’s Day. A January 2012 poll conducted in England found that of the 3,000 respondents, roughly three-quarters of them admitted they were no longer confident that they would stick to their resolutions for the rest of the month.

WEIGHT LOSS

Losing weight is one of the most common resolutions made by Americans. Whether it’s to look slimmer for a special event or for health reasons, weight loss can have a dramatic effect on a person’s health, mood and self-esteem.

“In my medical practice, it has been obvious that having a weight that is normal can improve your mobility, especially in middle-age people,” said Dr. Steven F. Collier, chief executive officer of ARcare in Augusta. “Weight loss is very valuable in certain chronic illnesses, especially diabetes, metabolic syndrome, hypertension and cardiovascular disease.”

One problem most people encounter when trying to lose weight is maintaining a healthy diet. Amy Byford, area manager for central Arkansas at Metabolic Research Center Weight Loss in Little Rock, said weight loss is such a common resolution because our society focuses on fast, easy and convenient foods that are often unhealthy options.

“MRC focuses on a holistic approach to weight loss,” she said. “We use real foods that clients purchase from the grocery store and prepare at home, or they eat out in restaurants.”

Byford said MRC strives to teach its clients how to combine quick, easy and convenient food choices for healthy balanced meals in hopes of making healthy eating a long-term solution for both weight loss and weight management.

EXERCISE MORE

While one aspect of weight loss is diet, another important factor is exercise. The United States Department of Health recommends that adults put in the equivalent of 150 minutes of moderate-intensity aerobic activity each week. The benefits of this exercise include a lower risk of premature death, coronary heart disease, stroke, hypertension, Type 2 diabetes and depression.

Often when making a resolution to get more exercise, results don’t occur overnight, which can get discouraging. Penny Rea, owner and board-certified hypnotherapist at Penny Rae Hypnosis Clinic in Little Rock, said her clients want to take charge of the new year and come to her for help.

“It’s funny because people will start going to the gym at the first of the year, and then three weeks in, they realize they’re still not losing the weight, so they stop going to the gym and give up again,” she said. “Then they call me. They realize it really is in their heads. I change their thoughts, and they change their lives.”

Weight loss is not instantaneous, and healthy weight-loss plans advocate gradual weight loss, such as 1 to 2 pounds per week. It can take several months to see a considerable difference if you’re aiming to lose 50 pounds. Instead of setting such a lofty weight-loss goal, establish incremental milestones with tangible dates. For example, your resolution may be to lose 10 pounds by March 1. That is an attainable goal.

SETTING GOALS

When starting any weight loss or exercise routine, it’s important to set goals. While final goals are great to shoot for, setting incremental goals — and keeping track of achievements — can improve motivation and help keep goals in reach.

“It is important that one set goals and benchmark themselves, not necessarily in a competitive manner or comparing yourself to other people, but maintaining good health records that one can review every month or quarter is invaluable, especially as we age,” Collier said. “Setting goals by keeping recordings of your blood pressure, your blood sugar, your lipids and weight is invaluable to compare your present self to yourself in the future and monitor your progress.”

ACCOUNTABILITY

When staring a new diet or exercise routine, you don’t have to do it alone. Health professionals recommend having a workout or accountability buddy to keep each other on track on their goals.

“Accountability is key to weight-loss success,” Byford said. “Having a support system that holds you accountable to the goals that you set out to accomplish is a win-win.”

Byford also said that having an accountability buddy can also make the journey more fun for both people by sharing recipes, exercise tips or making a fun competition to keep their motivation alive.

Collier agrees that the camaraderie and support from others facing the same medical issues can be invaluable.

“There are studies that say just attending church will enhance your overall health and being involved in support groups like this can extend your life,” he said. “Attending classes on diabetes, hypertension or weight management is a good way to help you be accountable to others.”

STOPPING SMOKING AND DRINKING

Quitting smoking can be one of the most important things you do for your health, and the sooner you quit, the sooner your body can begin to heal. Smoking, which is the most preventable cause of death and disease in the U.S., causes lung cancer, heart disease, stroke and more. To quit smoking, the U.S. Department of Health recommends making a plan, changing your routine — for example, go for a walk instead of having a cigarette — staying busy and swapping out a cigarette for a healthy snack instead. Stopping smoking can also have a positive effect on your bank account.

“By quitting [smoking] in one 2-hour session, they save money,” Rea said. “An average person spends $160 a month [on tobacco.]

“[After quitting smoking], they [then] sleep better, they feel better, and most importantly, they’re adding days to their lives.”

Collier added that in his practice, he has also seen many negative effects, especially on the liver, in people who drink alcohol.

“Your liver is like any other organ. It needs a healthy environment in order to be efficient,” he said. “Alcohol is a toxin to your liver.”

Whether your goal for 2014 is losing weight, getting more exercise or stopping bad habits, taking the time to improve your health is sure to get positive results.

“When one takes these steps that promote health, they begin to feel better,” Byford said. “When an individual has more energy and feels better, they are far more likely to add activity to their daily routine, as well as make better choices.”