Nutrition and Dietary AdviceNutrition and dietary advice from a professional

Yes, it’s that time of year again - time to reflect, make plans, and set New Year’s resolutions. But, how can we make this year’s resolutions a success?

For me the acronym K.I.S.S. perfectly reflects the essence of a good New Year’s resolution - Keep It Simple Stupid!

In a study (1997) to understand the factors predicting success in keeping New Year’s resolutions, Miller and Marlatt found that 63% of people do actually stick to their New Year’s resolutions for at least two months.

“The keys to making a successful resolution are a person’s confidence that he or she can make the behaviour change, and the commitment to making that change,” says Miller. In addition, the study indicates that “resolutions are a process, not a one-time effort that offer people a chance to create new habits.”

Ten tips for setting simple New Year’s resolutions that you can keep:

1) Focus on one behavioural change at a time. Trying to change all of your bad habits at one time can prove very difficult.

2) Be positive. By saying “I will…” as opposed to “I will not…” you are reinforcing a positive attitude towards change.

3) Be specific and exact. What do you want to achieve, and how will you achieve it?

4) Make it personal. Only set goals which are important to you, and you alone.

5) Be realistic. Are your goals achievable? If not, break them down into manageable chunks, gradually building towards a larger goal. Check out, Getting SMART With Goal Setting for more information.

6) Keep a record. Write down exactly what you want to achieve; try pinning your list somewhere prominent so that you are faced with it regularly.

7) Time limit your resolutions. Do you intend to achieve your goal in one week/month/year? You may want to draw up a time line with a step by step action plan. Crossing off your resolutions as you accomplish them will be extremely satisfying.

8 ) Involve others. This will create accountability for your actions, and you’ll also benefit from the support, advice and encouragement of your friends.

9) Be flexible. Expect some setbacks, but try not to get discouraged, make it your goal to learn something good from each setback.

10) Give thanks for what you have been able to achieve. A positive attitude is a wonderful attribute to arm yourself with. Have you thought about using a reflection journal? Check out Leo’s post “5 Powerful Reasons to Make Reflection a Daily Habit, and How to Do It.”

Persistence is absolutely essential

Miller discovered that only 40% of the people surveyed achieved their goals the first time around. 17% succeeded after more than six tries. Marlatt said, “It’s a mistake to blame yourself if you fail. Instead, look at the barriers that were in your way. See how you can do better the next time, and figure out a better plan to succeed. You do get to try again.”

What are your New Year’s resolutions? Why not start here by sharing your thoughts?

Don’t forget, on the 1st of January, Mike and James from Passion for Health will be releasing their free report, “7 Reasons Why Your New Years Resolutions Will Fail.” To receive the free report click here, to enter your name and email address.

I wish you all a happy and prosperous 2008!

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You may also like to read the following:

• Set New Year’s Resolutions That Really Work in 2008
• Getting SMART with Goal Setting!
• 6 Common Weight Loss Mistakes