I’ve never been one to consistently make New Year’s resolutions. However, on January 1, 2020, I decided that THIS was the year to make resolutions. My primary resolution was to become healthier physically. I knew going into this year that my resolution would be a major undertaking, even without a pandemic. While I am still working on my physical health, I have now embraced a “healthy lifestyle” vs. a “new diet.” I am 44 pounds lighter physically and so much lighter emotionally.
While I would not consider myself a health and fitness “expert,” I would consider myself health and fitness “educated” due to my own experience and extensive research I conducted along the way. If you are looking at the new year as an opportunity for a new, physically healthy “you,” feel free to utilize my findings below to help point you in the right direction.
1. Establish your “why.”
Your reason for pursuing physical health must be deeply personal and emotional. If you want to lose weight for an upcoming wedding, class reunion, or other event, this is NOT your “why.” You must go deeper to find your motivation. Otherwise, when the event you were anticipating has come and gone, you will not feel the need to retain your health and fitness goals. More often than not, your “why” will begin with the word “because.” For example, “I want to lose weight for the wedding in March.” Why? “Because I want to feel more comfortable in my clothes and my own skin.”
2. Set measurable and realistic goals.
“I will work out for 30 minutes, 3 days a week” is a more attainable and practical goal than “I will work out every week.” Additionally, weight loss goals could be set in terms of overarching goal weight (ex. 140 lbs) and smaller goals (ex. I want to lose 10 lbs in 4 months). If you set impractical goals, you will set yourself up for disappointment.
3. Becoming healthier is a process.
We do not put weight on overnight. I started gaining weight after two babies and choosing food for comfort during difficult life events over many years. As such, weight loss and muscle tone do not happen overnight either. There will be plateaus and moments where you may overindulge. Get back on track and STAY THE COURSE. If you are faithful to your health, your body will be faithful in its progress.
4. The scale is NOT all knowing.
Weighing yourself to track progress once a week or month is ok. However, keep in mind that the number on the scale does not take into account the muscle you have been building through weight-lifting, how much better your clothes fit, or water retention. Once a week or once a month, measurements of your chest, hips, waist, thighs, calves, upper and lower forearms is another way to track muscle growth. Don’t forget to take progress pictures! You will be amazed at the differences you can see that the scale doesn’t.
5. Track your food.
Exercise is about 20% of the health and wellness journey, while your food intake is about 80%. Tracking your food is not a tool to shame you for your food choices, but to provide you with an awareness of the fat, calories, and nutrients that you are putting in your body. There are free apps available for this such as My Fitness Pal and Lose It! When I started tracking my food, I was amazed at how unhealthy some of my go-to “healthy food” really was!
6. Seek accountability.
The buddy system is best! If you are trying to lose weight and/or become healthier, it is important to share this with someone who can keep you accountable for your fitness goals and maybe even participate in workouts with you!
7. Celebrate and embrace joy.
You lost two pounds--do a happy dance! You made it through your first week of workouts--share this with friends! It’s your birthday--eat a piece of cake! This journey is not sustainable unless you celebrate your milestones and still find joy in your food choices. You can still eat ice cream and donuts, and your favorite dishes. Just don’t binge on these items constantly. And listen to your body. When it’s hungry, eat. When you feel full, stop eating.
It took me forever to really start my fitness journey because I decided that I would fail before I began. If this is you, PLEASE HEAR ME, you only fail if you never try. I had absorbed all the negative self-talk and convinced myself that my distortions were reality. I convinced myself that I’d need a gym membership, that the weight would never come off, and that it was too much work. The truth is that you can work out in your living room, prepare very healthy meals at home, and find helpful accountability in your existing support circle. A healthy lifestyle is not easy, but it is possible. The biggest takeaway I can offer you from my 10 months of healthy living is that I am worthy of the work, and YOU are worthy of the work. You can do this!
If you have questions, or would just like to reach out for encouragement, email nicole.arlene.peters@gmail.com.
