2015 is the year! You know, the year you’re going to finally stop making excuses and get fit by exercising, eating right, and never sitting on the couch once the whole year! But then reality sets in. After an initial flurry of fitness in January, you lose steam on sticking to your resolution. It’s ok, it happens to all of us. Only about 8% of people keep their New Year’s Resolution.
Many times, a vague resolution like “losing weight” or “eat healthier” doesn’t really work. Be specific and incremental about your goals. If you want to lose weight, increase your elliptical time from 20 minutes to 25 minutes. If you want to eat healthier, resolve to eat at least one green vegetable every day. These will help you form healthy habits without losing your resolve.
Here are some healthy New Year’s Resolutions that you’ll be able to keep beyond January 3rd.
1. Stop trash-talking your body.
It’s a hard habit to break, but hating your body isn’t doing it any favors. And don’t forget that little ears are listening. According to Dr. Leslie Sim, clinical director of Mayo Clinic’s eating disorders program and a child psychologist, “Moms are probably the most important influence on a daughter’s body image.” To inspire healthy habits with your kids, avoid mentioning weight and focus on health. Talk about how junk food makes you feel tired and sluggish, not how it goes to your thighs.
2. Cook one more meal at home a week.
Researchers have demonstrated that people who cook at home eat fewer calories total and are more mindful of their food when they do eat out. Things can get busy during the week, so try doing some prep work the weekend before, like dicing vegetables or measuring out ingredients.
3. Meatless Monday!
Or Friday, or Sunday, whichever day works for you. One day a week, make vegetables or legumes the main course, instead of the side. It’s a healthier, less expensive option than meat. Look for Indian, Mediterranean, and Mexican recipes to help you keep things interesting. If your little ones won’t eat beans, try making them into a dip like hummus.
4. Replace your dinner plates with salad plates.
The size of a dinner plate in America has increased almost 23% since 1990! Using a smaller plate is an easy way to help cut down on portion size. It’s called the Delboeuf illusion, and it’s an optical illusion that will help trick your mind into filling up your plate, without eating too many calories. You can also combine resolutions #2 and #3 and #4 and be really impressive with your New Year’s resolution.
5. Try at least one new fitness activity with your kids.
If you’re bored of running on the treadmill, try a new workout to spice things up. And try it with your kids! Take your daughter to Zumba, or go indoor rock-climbing with the whole family. Find an indoor trampoline park or a circus arts class. You’ll have lots of fun family bonding while getting in shape.
Remember, it takes 66 days on average to truly form a habit. So don’t give up! What are your healthy resolutions for 2015?