Goal of Healthier Lifestyle in 2011 Tops Resolution List

The Centers for Disease Control And Prevention now estimates that two-thirds of all adult Americans are overweight or obese. These staggering figures are the cause for an increase in diabetes, heart conditions, cancer, and a number of other diseases caused primarily by living an overweight and sedentary lifestyle.

Every New Year's Eve, millions of Americans make resolutions to rid themselves of excess weight and to be healthier in the coming year.

On Dec. 28, the Connecticut Department of Public Health released a plea for people to adopt a healthier lifestyle in 2011. Included is the offer for free resources to help people reach goals of losing weight.  

I heard a statistic recently that most people only keep their New Year's resolutions for an average of nine days. Another statistic shows that it takes 21 days to form a new habit. How then can one hope to achieve resolutions relating to a healthy lifestyle, which is the number one resolution made by millions each year?

The American Academy of Family Physicians, Weight Watchers, and a number of other organizations concur that there are no quick fixes on the road to better health. The answer lies in the difference between resolving to do something versus setting a goal with doable, measurable increments and rewards along the way.

Although it is pleasant to imagine that one can go on a diet for a month or two and magically drop all the excess weight and develop a strong core of muscles while watching favorite TV shows, it is not the reality.

The reality is that becoming healthy is a challenge that will require tenacity, consistency and patience. A healthy weight loss is one to two pounds per week, done while eating a balanced diet and exercising three to five times a week for 30 minutes or more.

Setting tangible goals for becoming healthier in 2011 is not difficult, such as losing 10 percent of your total body weight. Medical reports show that just a 10 percent loss (for those overweight) can substantially improve blood pressure, diabetic conditions and lung function.

How about walking 10,000 steps several days a week? Still another doable goal would be to write a realistic number of pounds you desire to lose in 2011, based on a one- to two-pound-per-week loss.

Reaching the goals you have set is as much a psychological battle as it is physical. Most people are emotional eaters, meaning that overeating for comfort or eating at times of high stress is typical. In order to avoid failure, you will need to put safeguards in place.

Here are some tips that will help you achieve your goal of a healthier lifestyle in 2011: Have a buddy that you can call when you are struggling to stick to the dietary plan that you have developed. Be sure to pick one who will encourage you to stay on track, not one who will sugar coat your struggle with sympathetic understanding, translated to "I'm failing, too so I'm not going to exhort you to stick it out."

Get up and move in times of temptation and stress. Exercise is proven to release the stress and allow a person to feel in control. Not only will you feel better emotionally, but you will find that you've moved yourself closer to the goal of health, rather than away from it.  Most towns offer classes at community centers and/or schools. Joining the Northern Middlesex YMCA is also an option.

Reward yourself, often. Again, the psychology involved in achieving your healthy lifestyle is as critical, as the dietary and exercise plans. Studies prove that people who set an overall annual goal and then break the goal into mini goals are the most successful in achieving the overall goal.

Just don't use food as a reward. Instead, consider rewarding yourself with a movie or a pedicure for every five pounds lost or every 10 miles walked.

Don't underestimate the power of perseverance. If you experience a setback, get up in the morning and wipe the slate clean. Don't expend energy pondering what you should have done differently. Start again.

Remember, it takes at least 21 days to develop a habit. Set your goals, chart your course, and reward yourself along the journey to better health in 2011.