By: Ala Wallace and Christina Sielbeck, University of Maryland College Park Dietetic Interns  Date: 1/24/11

“Happy New Year!” When you hear this phrase, you may think of a few things: a midnight toast, flashy television specials, or a kiss from someone special.  For many Americans, this occasion also calls for a New Year’s resolution. 

Are you one of the millions of people that are motivated by the New Year to better yourself?  Some of the most common New Year’s resolutions are related to achieving a healthier lifestyle. Whether you are trying to lose weight or simply improve your health, here are a few ideas to help you stick to your diet and fitness resolutions for 2011 (and beyond!):

• Think Realistically.  Don’t set yourself up for failure by setting unrealistic goals.  In most cases, if you’ve spent the past few years hitting the couch rather than the path or trail, don’t set your sights on a cross-country bike ride within a year.  Be honest with yourself and what you can realistically achieve.
• Want It!  In order to achieve your goals, you must be willing to make the sacrifices necessary.  Is your goal to incorporate more whole grains into your diet? It won’t be easy at first, but with some pre-planning, you will be well on your way to making half of your grains whole grains.
• Remind Yourself Daily.  Write down your goals in prominent places: your bathroom mirror, the refrigerator, or your task list at work.  Visual cues are a great way to keep your goals top-of-mind. 
• Break It Down.  If you have a major goal to reach by next December, divide it into smaller steps with milestones throughout the year. Do you want to lose 30 pounds?  Instead of focusing on that big number, aim to lose just three pounds each month. This will not only keep you on track, but also give you perspective on gradual changes that are helping you reach your ultimate goal. 
• Monitor Progress.  As the weeks pass, periodically check in on your progress towards your resolution.  Making positive strides? Reward yourself in ways that won’t hinder progress.  For instance, if you lose a dress size, buy a new outfit and show it off!  On the other hand, don’t punish yourself if you fall behind.  Think about why it happened and turn the temporary setback into motivation to move toward your goal.
• Plan and Experiment. Try planning your meals at the beginning of the week; this will make your food choices healthy and convenient in the coming days.  If you want to eat more fruits and vegetables, try new varieties or preparation methods to keep your palate intrigued.
• Grab a Buddy. Living a healthier lifestyle is not something you have to do on your own.  Invite a family member, spouse, or friend to join you at the gym or on a walk outside.  Friends and family can help you stay on track while making physical activity more enjoyable.
• Mix It Up! Increasing your activity level does not restrict you to joining a gym. Mix up your exercise routine by starting a walking group with coworkers, trying a new workout video, or hiking on the weekends.  Exploring new activities will help you stay motivated to reach your goals.
• Don’t Overdo It.  Going from zero to sixty isn’t necessarily the best approach for lasting results.  Take on new endeavors at a moderate pace, especially if starting a fitness routine, to avoid injury or burn-out.
• Ask For Help.  Support from friends, family, or professionals can go a long way.  Try expanding your food and nutrition knowledge by learning from credible experts such as registered dietitians. The more you know the further you can go!
• Believe You Can Do It!  Don’t forget the power of positive thinking.  Keep in mind that your hard work will pay off in the end and result in a healthier you!

Remember, New Year’s resolutions don’t have to be forgotten by March.  Instead, you can make them part of a permanent lifestyle change.  What are some of your favorite tips for achieving health-related goals?