How many of you have made a New Year's resolution to lose weight or eat healthfully? Have you made it this far? Often times New Year's resolutions are chucked before the end of January. Don't give up! Rehabbing your diet can provide huge improvement in controlling your acid reflux. Here are a few tips to help you keep on track for the months to come.
Set small realistic goals.
If you attempt to change everything at once you are only setting yourself up for failure. Start with a few simple goals. When you meet those, then add on a few more until you reach the lifestyle you need to maintain. For example, you could start off by making the goal to drink more water. For the first week concentrate on that goal and check each day off on your calendar or on a website like Spark People.
For the second week, pick a new goal to add to the one you have mastered the previous week. It could be to get enough sleep or to workout 30 minutes a day. You get the idea. By the end of the month, you will have made some major shifts in lifestyle without the shock of changing it all at once.
Put it in writing.
Writing something down makes it more real and a more visible reminder of your goals. A health contract is a wonderful idea. You simply write out a contract with yourself. Include your goals and how those goals will improve your health. Post it somewhere that you will see it to remind yourself what you are working toward.
Keeping a journal for food, mood, medications etc., can be key in long-term success. For example, dieters who kept a food journal lost more weight than those who did not. A food journal can also help people with acid reflux disease to identify trigger foods that they may not have noticed otherwise.
Don't backslide because of a minor backtrack.
Everyone will fail at reaching their goal at some point. We are all human and sometimes life just gets in the way. It is what you do after that failure that defines how well you will do with your resolutions. For example, if you have one night of overeating don't use it as an excuse for a week-long binge. Just acknowledge that you slipped up and do better at your next meal. Don't skip meals to make up for the binge because it will just set you up to binge again later.
When you reach your goal, find a reward to pamper yourself for all the hard work. I am not a big fan of food rewards, but there are many who swear by having a "free meal" to reward themselves. Just be sure that the reward meal is just one meal per week and that it doesn't lead to a reward DAY. Non-food rewards like getting a manicure, new workout clothing, or a massage are wonderful motivators to keep your health goals.
New Year's resolutions can be tough to keep but with these tips you can change those resolutions to a complete lifestyle change. May 2014 be your best you yet!
Published On: January 02, 2014