8 Easy Resolutions to Lose Weight in 2015

Why do so many resolutions fail? They fail because they’re negative.
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“It’s January 1, 2014. This year I resolve to stop snacking between meals and to finally lose weight!”

When we resolve to “not do this” or “no more of that” we are making negative resolutions. We are saying what we don’t want, but that doesn’t do us much good. We need to make resolutions that give us what we do want.

“No more snacking between meals,” is not a good resolution.
"It's January 1, 2015. This is the year I resolve to stop snacking between meals. I resolve to lose weight!"

“It’s January 1, 2015. This is the year I resolve to stop snacking between meals. I resolve to lose weight!”

A good resolution would be to identify an alternate activity to replace snacking between meals and to resolve to do that. I don’t think snacking between meals is a bad thing and for many, it actually supports weight loss.

If I were determined however, to stop snacking, I might make my resolution as follows:

I will take a brisk walk when I get the urge to snack between meals.??????????????????????????????????????????????????????????????????????????????????????????

Now, I’ve declared a resolution that will stop me from eating between meals and better, it gives me a good activity to replace the snacking.

Cellphones while eating distracts us from the important task of eating. Eating deserves our full attention, especially if we need to reduce how much we eat. “No cellphones at the table,” is another example of a negative resolution. It needs to be restated in the positive. Instead of saying, “no cellphones at the table,” positively stated would be, “I will turn off my cellphone and put it in my purse when I eat.”

“I will lose weight” is a badly stated resolution. It’s not negative, but it’s too vague. It doesn’t state what actions will be taken to lose weight.

If weight loss is what you want, make your resolutions your weight loss actions.
Resolutions must be stated in the positive and specific to give you the best chance of success.

Resolutions must be stated in the positive and specific to give you the best chance of success.

1. Keep a food diary and track my food at least 3 days a week. Keep your resolutions reasonable. Resolving to track 7 days a week is possible but not likely. 3 days is likely. The benefit comes from hitting your target, not being perfect. It is okay to exceed your goal for tracking but set the bar low enough to ensure you can consistently reach it.

2. Get 30 minutes of moderate physical activity every day. Breaking up your activity into smaller segments spread throughout the day is just as good as 30 consecutive minutes. It doesn’t matter how you get the 30 minutes as long as you get them.

3. Slow down my eating by sipping water and putting down my fork in between bites. Give yourself time to feel full thereby eating less without feeling hungry or unsatisfied.

4. Get 7 hours of quality sleep most nights. This is a “do your best” kind of resolution. If you get too specific you may get discouraged.

Yes, he's sleeping and NO, this is not quality sleep.

Yes, he’s sleeping and NO, this is not quality sleep. Try to establish a sleeping schedule that gives you 7-8 hours of bed rest.

5. Eat at least 5 servings of fruits and vegetables daily. Keep fruit and/or vegetables handy for snacks. Include a serving of fruit and/or vegetables with every meal.

6. Limit servings of sweets to 3 times a week. Treat yourself! Pick your favorite treat, eat a small serving and enjoy every bite!

7. Take “dancing lessons.” It doesn’t have to be dancing lessons. Sign up for lessons for something physically active that you’ll enjoy.????????????????????????????????????????????????????????????????????????????????????????????

Those 7 resolutions are reasonable and can support weight loss better than the simple “I resolve to lose weight.

There is one more resolution that will really make the difference in successful weight loss. Add #8 to your list of resolutions.

You make mistakes, that's normal, human behavior. You don't need to be super-human to lose weight. You just have to forgive yourself for mistakes and keep going!

You make mistakes, that’s normal, human behavior. You don’t need to be super-human to lose weight. You just have to forgive yourself for mistakes and keep going!

8. I resolve to keep going no matter what happens. I resolve to forgive myself for lapses and to get right back to doing my best to stick to my resolutions.

Jackie Conn

About Jackie Conn

Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She's a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women's magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.