Healthy & Happy New Year

Christmas is over...
  
...So where to from here?

Now that the silly season for 2011 has passed, we are faced with a new year ahead. At this point of the year it is a good idea to re-evaluate where we are at with our life plans. The New Year also gives us an opportunity to set New Year’s Resolutions. Ask yourself what do I want to achieve in 2012? This can be your ultimate target for the year and it forms the basis for setting smaller goals.

Re-setting goals

Think of your resolutions as new goals for the year. Set short-term goals to accompany your longer term goals.  A good way to approach this is to include goals that encompass a variety of aspects of your life:

• Extrinsic e.g. Eating habits, food choices, exercise, shopping, reading food labels, health outcomes, etc
• Intrinsic e.g. Comfort eating, stress management, self-esteem, negative thought patterns, assertiveness, etc

This ensures a thorough approach. Write down your goals and put them somewhere noticeable (eg. office / study / fridge / back of toilet door / etc) so that you are continuously aware of your target.

Remember to re-evaluate your goals along the way so that they are still relevant for your current situation. This also helps with motivation.

Some guidelines for setting goals include:

Keep it real - Make your plans realistic and achievable. Consider your lifestyle and how realistic your resolutions are.

Be specific - Set specific goals so that you know exactly what you are aiming to achieve and so you are able to measure your progress.

Plan - Think ahead and be prepared. This definitely applies to food and exercise - know what events or activities are coming up and re-arrange your original plan accordingly. Take a few minutes prior to the occasion to organise when you will have your meals and what you will have.

Planning is also important for anticipating potential obstacles that you may encounter along the way, and determining possible solutions early. This process is useful for minimising their impact or avoiding them all together.

Anticipate setbacks - Ok. So let’s say the Christmas / New Year break didn’t go exactly to plan. Don’t worry – it’s not the end of the world! We have a new year ahead of us remember! The important thing is to remain focused. Return to your normal routine with meals and exercise as quickly as possible and keep in mind that one meal or one day is not going to make a significant difference in the overall scheme of things.

Dealing with setbacks is part of the behaviour change process.  Don't get downhearted if you experience them; see them as an opportunity to learn about yourself instead. Avoid “all or nothing” thinking and learn to accept your mistakes and then move on.

Reward yourself - Develop a system of non-food related rewards for behaviours that support your goals. Don't wait until the very end - set milestones and reward yourself as you go.

Overall, take it easy, keep it real, and remember your goals and resolutions are an ongoing process, not an overnight transformation.

We hope you had an enjoyable Christmas and Happy New Year from the staff at WWMC!